Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Raspberries

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

fruits

Raspberries

52Calories

1.2Protein

6.5Fiber

26.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-91%

Raspberries

Raspberries has fewer calories (energy) (52 kcal vs 559 kcal, 507 kcal less).

Higher Protein

+2419%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.2 g in Raspberries (+29.0 g, +2419%).

Higher Dietary Fiber

+8%

Raspberries

Raspberries provides 6.5 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.50 g, +8%).

Higher Vitamin C

+1279%

Raspberries

Raspberries provides 26.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+24.3 mg, +1279%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Raspberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Raspberries

52 kcal3% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 52 kcal in Raspberries (+507 kcal, +975%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Raspberries

1.2 g2% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.2 g in Raspberries (+29.0 g, +2419%).

CarbohydratesRaspberries higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Raspberries

11.9 g4% DV

Raspberries provides 11.9 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+1.2 g, +11%).

Dietary FiberRaspberries higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Raspberries

6.5 g23% DV

Raspberries provides 6.5 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.50 g, +8%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Raspberries

0.65 g1% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.65 g in Raspberries (+48.4 g, +7446%).

Total SugarsRaspberries higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Raspberries

4.4 g9% DV

Raspberries provides 4.4 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+3.0 g, +216%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Raspberries

26.2 mg29% DV

Raspberries provides 26.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+24.3 mg, +1279%).

Vitamin A (RAE)Raspberries higher

Pumpkin Seeds (Pepitas)

1.0 µg

Raspberries

2.0 µg

Raspberries provides 2.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+1.0 µg, +100%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Raspberries

0.87 mg6% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.87 mg in Raspberries (+1.3 mg, +151%).

Vitamin KRaspberries higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Raspberries

7.8 µg7% DV

Raspberries provides 7.8 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+0.5 µg, +7%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Raspberries

21 µg5% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 21 µg in Raspberries (+37 µg, +176%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Raspberries

0.03 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Raspberries (+0.24 mg, +753%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Raspberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Raspberries

0.60 mg4% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.60 mg in Raspberries (+4.4 mg, +734%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Raspberries

0.24 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.24 mg in Raspberries (+0.51 mg, +213%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Raspberries

0.06 mg3% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Raspberries

1.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Raspberries (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Raspberries

151 mg3% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 151 mg in Raspberries (+658 mg, +436%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Raspberries

25.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 25.0 mg in Raspberries (+21.0 mg, +84%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Raspberries

0.69 mg4% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.69 mg in Raspberries (+8.1 mg, +1178%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Raspberries

22.0 mg5% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 22.0 mg in Raspberries (+570 mg, +2591%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Raspberries

29.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 29.0 mg in Raspberries (+1,204 mg, +4152%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Raspberries

0.42 mg4% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.42 mg in Raspberries (+7.4 mg, +1760%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Raspberries

0.02 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.02 g in Raspberries (+8.6 g, +45479%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Raspberries123 g (1 cup fresh (123 g))

Macronutrients6 nutrients

Calories (Energy)Raspberries higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Raspberries

64 kcal3% DV

Raspberries provides 64 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+8 kcal, +14%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Raspberries

1.5 g3% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.5 g in Raspberries (+1.5 g, +105%).

CarbohydratesRaspberries higher

Pumpkin Seeds (Pepitas)

1.1 g

Raspberries

14.7 g5% DV

Raspberries provides 14.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+13.6 g, +1271%).

Dietary FiberRaspberries higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Raspberries

8.0 g29% DV

Raspberries provides 8.0 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+7.4 g, +1232%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Raspberries

0.80 g1% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.80 g in Raspberries (+4.1 g, +514%).

Total SugarsRaspberries higher

Pumpkin Seeds (Pepitas)

0.14 g

Raspberries

5.4 g11% DV

Raspberries provides 5.4 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+5.3 g, +3783%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Pumpkin Seeds (Pepitas)

0.19 mg

Raspberries

32.2 mg36% DV

Raspberries provides 32.2 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+32.0 mg, +16861%).

Vitamin A (RAE)Raspberries higher

Pumpkin Seeds (Pepitas)

0.1 µg

Raspberries

2.5 µg

Raspberries provides 2.5 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+2.4 µg, +2360%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin d (0 µg).

Vitamin ERaspberries higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Raspberries

1.1 mg7% DV

Raspberries provides 1.1 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.85 mg, +391%).

Vitamin KRaspberries higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Raspberries

9.6 µg8% DV

Raspberries provides 9.6 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+8.9 µg, +1214%).

Folate (DFE)Raspberries higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Raspberries

26 µg6% DV

Raspberries provides 26 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+20 µg, +345%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Raspberries

0.04 mg3% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Raspberries

0.05 mg4% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Raspberries higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Raspberries

0.74 mg5% DV

Raspberries provides 0.74 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +47%).

Pantothenic Acid (B5)Raspberries higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Raspberries

0.30 mg6% DV

Raspberries provides 0.30 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +294%).

Vitamin B6Raspberries higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Raspberries

0.07 mg4% DV

Raspberries provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRaspberries higher

Pumpkin Seeds (Pepitas)

0.70 mg

Raspberries

1.2 mg

Raspberries provides 1.2 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.53 mg, +76%).

PotassiumRaspberries higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Raspberries

186 mg4% DV

Raspberries provides 186 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+105 mg, +130%).

CalciumRaspberries higher

Pumpkin Seeds (Pepitas)

4.6 mg

Raspberries

30.8 mg2% DV

Raspberries provides 30.8 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +568%).

IronSimilar

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Raspberries

0.85 mg5% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of iron (0.88 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Raspberries

27.1 mg6% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 27.1 mg in Raspberries (+32.1 mg, +119%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Raspberries

35.7 mg3% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 35.7 mg in Raspberries (+87.6 mg, +246%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Raspberries

0.52 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.52 mg in Raspberries (+0.26 mg, +51%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Raspberries

0.02 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Raspberries (+0.84 g, +3606%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

RaspberriesAmount per 100 kcal (192 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Raspberries

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Raspberries

2.3 g5% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.3 g in Raspberries (+3.1 g, +136%).

CarbohydratesRaspberries higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Raspberries

22.9 g8% DV

Raspberries provides 22.9 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+21.0 g, +1089%).

Dietary FiberRaspberries higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Raspberries

12.5 g45% DV

Raspberries provides 12.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+11.4 g, +1056%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Raspberries

1.2 g2% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.2 g in Raspberries (+7.6 g, +607%).

Total SugarsRaspberries higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Raspberries

8.5 g17% DV

Raspberries provides 8.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+8.2 g, +3268%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Pumpkin Seeds (Pepitas)

0.34 mg

Raspberries

50.3 mg56% DV

Raspberries provides 50.3 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+50.0 mg, +14609%).

Vitamin A (RAE)Raspberries higher

Pumpkin Seeds (Pepitas)

0.2 µg

Raspberries

3.8 µg

Raspberries provides 3.8 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+3.7 µg, +2033%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin d (0 µg).

Vitamin ERaspberries higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Raspberries

1.7 mg11% DV

Raspberries provides 1.7 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +326%).

Vitamin KRaspberries higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Raspberries

15 µg12% DV

Raspberries provides 15 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+14 µg, +1040%).

Folate (DFE)Raspberries higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Raspberries

40 µg10% DV

Raspberries provides 40 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+30 µg, +286%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Raspberries

0.06 mg5% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Raspberries

0.07 mg6% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Raspberries higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Raspberries

1.1 mg7% DV

Raspberries provides 1.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.25 mg, +28%).

Pantothenic Acid (B5)Raspberries higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Raspberries

0.46 mg9% DV

Raspberries provides 0.46 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.33 mg, +241%).

Vitamin B6Raspberries higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Raspberries

0.11 mg6% DV

Raspberries provides slightly more vitamin b6 (0.11 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRaspberries higher

Pumpkin Seeds (Pepitas)

1.3 mg

Raspberries

1.9 mg

Raspberries provides 1.9 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.66 mg, +52%).

PotassiumRaspberries higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Raspberries

290 mg6% DV

Raspberries provides 290 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+144 mg, +99%).

CalciumRaspberries higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Raspberries

48.0 mg4% DV

Raspberries provides 48.0 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+39.7 mg, +480%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Raspberries

1.3 mg7% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.3 mg in Raspberries (+0.26 mg, +20%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Raspberries

42.2 mg10% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 42.2 mg in Raspberries (+64.3 mg, +152%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Raspberries

55.7 mg4% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 55.7 mg in Raspberries (+166 mg, +299%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Raspberries

0.81 mg7% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.81 mg in Raspberries (+0.60 mg, +74%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Raspberries

0.04 g

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.04 g in Raspberries (+1.5 g, +4173%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

RaspberriesNormalized to 300 kcal (577 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Raspberries

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Raspberries

6.9 g14% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.9 g in Raspberries (+9.4 g, +136%).

CarbohydratesRaspberries higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Raspberries

68.9 g25% DV

Raspberries provides 68.9 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+63.1 g, +1091%).

Dietary FiberRaspberries higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Raspberries

37.5 g134% DV

Raspberries provides 37.5 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+34.3 g, +1058%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Raspberries

3.8 g5% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 3.8 g in Raspberries (+22.7 g, +606%).

Total SugarsRaspberries higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Raspberries

25.5 g51% DV

Raspberries provides 25.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+24.7 g, +3273%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Raspberries

151 mg168% DV

Raspberries provides 151 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+150 mg, +14634%).

Vitamin A (RAE)Raspberries higher

Pumpkin Seeds (Pepitas)

0.5 µg

Raspberries

12 µg1% DV

Raspberries provides 12 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+11 µg, +2037%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin d (0 µg).

Vitamin ERaspberries higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Raspberries

5.0 mg33% DV

Raspberries provides 5.0 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+3.8 mg, +326%).

Vitamin KRaspberries higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Raspberries

45 µg38% DV

Raspberries provides 45 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+41 µg, +1042%).

Folate (DFE)Raspberries higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Raspberries

121 µg30% DV

Raspberries provides 121 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+90 µg, +287%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Raspberries

0.18 mg15% DV

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of thiamin (vitamin b1) (0.15 mg).

Riboflavin (Vitamin B2)Raspberries higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Raspberries

0.22 mg17% DV

Raspberries provides 0.22 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +165%).

Niacin (Vitamin B3)Raspberries higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Raspberries

3.5 mg22% DV

Raspberries provides 3.5 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+0.76 mg, +28%).

Pantothenic Acid (B5)Raspberries higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Raspberries

1.4 mg28% DV

Raspberries provides 1.4 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.98 mg, +242%).

Vitamin B6Raspberries higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Raspberries

0.32 mg19% DV

Raspberries provides 0.32 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +311%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Raspberries

0 µg

Both Pumpkin Seeds (Pepitas) and Raspberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRaspberries higher

Pumpkin Seeds (Pepitas)

3.8 mg

Raspberries

5.8 mg

Raspberries provides 5.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +53%).

PotassiumRaspberries higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Raspberries

871 mg19% DV

Raspberries provides 871 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+434 mg, +99%).

CalciumRaspberries higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Raspberries

144 mg11% DV

Raspberries provides 144 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+119 mg, +481%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Raspberries

4.0 mg22% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 4.0 mg in Raspberries (+0.78 mg, +20%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Raspberries

127 mg30% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 127 mg in Raspberries (+193 mg, +152%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Raspberries

167 mg13% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 167 mg in Raspberries (+498 mg, +298%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Raspberries

2.4 mg22% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.4 mg in Raspberries (+1.8 mg, +74%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Raspberries

0.11 g1% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.11 g in Raspberries (+4.6 g, +4166%).

Pumpkin Seeds (Pepitas) vs Raspberries

Pumpkin Seeds (Pepitas)

Raspberries

Nutritional Takeaways

Comparison Summary