Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Tangerines (Mandarins & Tangelos)

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

Fresh peeled mandarin tangerine with separated juicy citrus segments

fruits

Tangerines (Mandarins & Tangelos)

53Calories

0.8Protein

1.8Fiber

26.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-91%

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) has fewer calories (energy) (53 kcal vs 559 kcal, 506 kcal less).

Higher Protein

+3632%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+29.4 g, +3632%).

Higher Dietary Fiber

+233%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+4.2 g, +233%).

Higher Vitamin C

+1305%

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) provides 26.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+24.8 mg, +1305%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Tangerines (Mandarins & Tangelos)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Tangerines (Mandarins & Tangelos)

53 kcal3% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 53 kcal in Tangerines (Mandarins & Tangelos) (+506 kcal, +955%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Tangerines (Mandarins & Tangelos)

0.81 g2% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+29.4 g, +3632%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Tangerines (Mandarins & Tangelos)

13.3 g5% DV

Tangerines (Mandarins & Tangelos) provides 13.3 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+2.6 g, +25%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Tangerines (Mandarins & Tangelos)

1.8 g6% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+4.2 g, +233%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Tangerines (Mandarins & Tangelos)

0.31 g

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.31 g in Tangerines (Mandarins & Tangelos) (+48.7 g, +15723%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Tangerines (Mandarins & Tangelos)

10.6 g21% DV

Tangerines (Mandarins & Tangelos) provides 10.6 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+9.2 g, +656%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Tangerines (Mandarins & Tangelos)

26.7 mg30% DV

Tangerines (Mandarins & Tangelos) provides 26.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+24.8 mg, +1305%).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Tangerines (Mandarins & Tangelos)

34 µg4% DV

Tangerines (Mandarins & Tangelos) provides 34 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+33 µg, +3300%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Tangerines (Mandarins & Tangelos)

0.20 mg1% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+2.0 mg, +990%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Tangerines (Mandarins & Tangelos)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Tangerines (Mandarins & Tangelos)

16 µg4% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 16 µg in Tangerines (Mandarins & Tangelos) (+42 µg, +263%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Tangerines (Mandarins & Tangelos)

0.06 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.06 mg in Tangerines (Mandarins & Tangelos) (+0.22 mg, +371%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

0.38 mg2% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.38 mg in Tangerines (Mandarins & Tangelos) (+4.6 mg, +1226%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Tangerines (Mandarins & Tangelos)

0.22 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.22 mg in Tangerines (Mandarins & Tangelos) (+0.53 mg, +247%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Tangerines (Mandarins & Tangelos)

0.08 mg5% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Tangerines (Mandarins & Tangelos)

2.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Tangerines (Mandarins & Tangelos) (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Tangerines (Mandarins & Tangelos)

166 mg4% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 166 mg in Tangerines (Mandarins & Tangelos) (+643 mg, +387%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Tangerines (Mandarins & Tangelos)

37.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 37.0 mg in Tangerines (Mandarins & Tangelos) (+9.0 mg, +24%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Tangerines (Mandarins & Tangelos)

0.15 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.15 mg in Tangerines (Mandarins & Tangelos) (+8.7 mg, +5780%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Tangerines (Mandarins & Tangelos)

12.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 12.0 mg in Tangerines (Mandarins & Tangelos) (+580 mg, +4833%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Tangerines (Mandarins & Tangelos)

20.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 20.0 mg in Tangerines (Mandarins & Tangelos) (+1,213 mg, +6065%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Tangerines (Mandarins & Tangelos)

0.07 mg1% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+7.7 mg, +11057%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Tangerines (Mandarins & Tangelos)

0.04 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.04 g in Tangerines (Mandarins & Tangelos) (+8.6 g, +22105%).

Nutrient

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

Tangerines (Mandarins & Tangelos)88 g (1 medium tangerine (88 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Tangerines (Mandarins & Tangelos)

47 kcal2% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 47 kcal in Tangerines (Mandarins & Tangelos) (+9 kcal, +20%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Tangerines (Mandarins & Tangelos)

0.71 g1% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.71 g in Tangerines (Mandarins & Tangelos) (+2.3 g, +324%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.1 g

Tangerines (Mandarins & Tangelos)

11.7 g4% DV

Tangerines (Mandarins & Tangelos) provides 11.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+10.7 g, +996%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Tangerines (Mandarins & Tangelos)

1.6 g6% DV

Tangerines (Mandarins & Tangelos) provides 1.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.98 g, +164%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Tangerines (Mandarins & Tangelos)

0.27 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.27 g in Tangerines (Mandarins & Tangelos) (+4.6 g, +1698%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.14 g

Tangerines (Mandarins & Tangelos)

9.3 g19% DV

Tangerines (Mandarins & Tangelos) provides 9.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+9.2 g, +6550%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Tangerines (Mandarins & Tangelos)

23.5 mg26% DV

Tangerines (Mandarins & Tangelos) provides 23.5 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+23.3 mg, +12266%).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Tangerines (Mandarins & Tangelos)

30 µg3% DV

Tangerines (Mandarins & Tangelos) provides 30 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+30 µg, +29820%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Tangerines (Mandarins & Tangelos)

0.18 mg1% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin e (0.22 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Tangerines (Mandarins & Tangelos)

14 µg4% DV

Tangerines (Mandarins & Tangelos) provides 14 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+8.3 µg, +143%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tangerines (Mandarins & Tangelos)

0.05 mg4% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Tangerines (Mandarins & Tangelos)

0.03 mg2% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Tangerines (Mandarins & Tangelos)

0.33 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.33 mg in Tangerines (Mandarins & Tangelos) (+0.17 mg, +51%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Tangerines (Mandarins & Tangelos)

0.19 mg4% DV

Tangerines (Mandarins & Tangelos) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.08 mg).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Tangerines (Mandarins & Tangelos)

0.07 mg4% DV

Tangerines (Mandarins & Tangelos) provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Tangerines (Mandarins & Tangelos)

1.8 mg

Tangerines (Mandarins & Tangelos) provides 1.8 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +151%).

PotassiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Tangerines (Mandarins & Tangelos)

146 mg3% DV

Tangerines (Mandarins & Tangelos) provides 146 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+65.2 mg, +81%).

CalciumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Tangerines (Mandarins & Tangelos)

32.6 mg3% DV

Tangerines (Mandarins & Tangelos) provides 32.6 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+28.0 mg, +608%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+0.75 mg, +568%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Tangerines (Mandarins & Tangelos)

10.6 mg3% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 10.6 mg in Tangerines (Mandarins & Tangelos) (+48.6 mg, +461%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Tangerines (Mandarins & Tangelos)

17.6 mg1% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 17.6 mg in Tangerines (Mandarins & Tangelos) (+106 mg, +601%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Tangerines (Mandarins & Tangelos)

0.06 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.06 mg in Tangerines (Mandarins & Tangelos) (+0.72 mg, +1168%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Tangerines (Mandarins & Tangelos)

0.03 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.03 g in Tangerines (Mandarins & Tangelos) (+0.83 g, +2423%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Amount per 100 kcal (189 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Tangerines (Mandarins & Tangelos)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Tangerines (Mandarins & Tangelos)

1.5 g3% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.5 g in Tangerines (Mandarins & Tangelos) (+3.9 g, +255%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Tangerines (Mandarins & Tangelos)

25.2 g9% DV

Tangerines (Mandarins & Tangelos) provides 25.2 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.3 g, +1208%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Tangerines (Mandarins & Tangelos)

3.4 g12% DV

Tangerines (Mandarins & Tangelos) provides 3.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.3 g, +215%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Tangerines (Mandarins & Tangelos)

0.59 g1% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.59 g in Tangerines (Mandarins & Tangelos) (+8.2 g, +1407%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Tangerines (Mandarins & Tangelos)

20.0 g40% DV

Tangerines (Mandarins & Tangelos) provides 20.0 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+19.7 g, +7835%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Tangerines (Mandarins & Tangelos)

50.5 mg56% DV

Tangerines (Mandarins & Tangelos) provides 50.5 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+50.1 mg, +14655%).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Tangerines (Mandarins & Tangelos)

64 µg7% DV

Tangerines (Mandarins & Tangelos) provides 64 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+64 µg, +35600%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Tangerines (Mandarins & Tangelos)

0.38 mg3% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin e (0.39 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Tangerines (Mandarins & Tangelos)

30 µg8% DV

Tangerines (Mandarins & Tangelos) provides 30 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+20 µg, +190%).

Thiamin (Vitamin B1)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Tangerines (Mandarins & Tangelos)

0.11 mg9% DV

Tangerines (Mandarins & Tangelos) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tangerines (Mandarins & Tangelos)

0.07 mg5% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Tangerines (Mandarins & Tangelos)

0.71 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.71 mg in Tangerines (Mandarins & Tangelos) (+0.19 mg, +26%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Tangerines (Mandarins & Tangelos)

0.41 mg8% DV

Tangerines (Mandarins & Tangelos) provides 0.41 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +202%).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tangerines (Mandarins & Tangelos)

0.15 mg9% DV

Tangerines (Mandarins & Tangelos) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Tangerines (Mandarins & Tangelos)

3.8 mg

Tangerines (Mandarins & Tangelos) provides 3.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +200%).

PotassiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Tangerines (Mandarins & Tangelos)

314 mg7% DV

Tangerines (Mandarins & Tangelos) provides 314 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+168 mg, +115%).

CalciumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Tangerines (Mandarins & Tangelos)

69.9 mg5% DV

Tangerines (Mandarins & Tangelos) provides 69.9 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+61.6 mg, +745%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Tangerines (Mandarins & Tangelos)

0.28 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.28 mg in Tangerines (Mandarins & Tangelos) (+1.3 mg, +460%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Tangerines (Mandarins & Tangelos)

22.7 mg5% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 22.7 mg in Tangerines (Mandarins & Tangelos) (+83.9 mg, +370%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Tangerines (Mandarins & Tangelos)

37.8 mg3% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 37.8 mg in Tangerines (Mandarins & Tangelos) (+184 mg, +487%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+1.3 mg, +963%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Tangerines (Mandarins & Tangelos)

0.07 g

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.07 g in Tangerines (Mandarins & Tangelos) (+1.5 g, +2015%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Normalized to 300 kcal (566 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Tangerines (Mandarins & Tangelos)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Tangerines (Mandarins & Tangelos)

4.6 g9% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 4.6 g in Tangerines (Mandarins & Tangelos) (+11.7 g, +256%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Tangerines (Mandarins & Tangelos)

75.5 g27% DV

Tangerines (Mandarins & Tangelos) provides 75.5 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+69.7 g, +1206%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Tangerines (Mandarins & Tangelos)

10.2 g36% DV

Tangerines (Mandarins & Tangelos) provides 10.2 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+6.9 g, +214%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Tangerines (Mandarins & Tangelos)

1.8 g2% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+24.7 g, +1410%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Tangerines (Mandarins & Tangelos)

59.9 g120% DV

Tangerines (Mandarins & Tangelos) provides 59.9 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+59.1 g, +7821%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Tangerines (Mandarins & Tangelos)

151 mg168% DV

Tangerines (Mandarins & Tangelos) provides 151 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+150 mg, +14629%).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Tangerines (Mandarins & Tangelos)

192 µg21% DV

Tangerines (Mandarins & Tangelos) provides 192 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+192 µg, +35537%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Tangerines (Mandarins & Tangelos)

1.1 mg8% DV

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin e (1.2 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Tangerines (Mandarins & Tangelos)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Tangerines (Mandarins & Tangelos)

91 µg23% DV

Tangerines (Mandarins & Tangelos) provides 91 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+59 µg, +189%).

Thiamin (Vitamin B1)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Tangerines (Mandarins & Tangelos)

0.33 mg27% DV

Tangerines (Mandarins & Tangelos) provides 0.33 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +123%).

Riboflavin (Vitamin B2)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Tangerines (Mandarins & Tangelos)

0.20 mg16% DV

Tangerines (Mandarins & Tangelos) provides 0.20 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +147%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Tangerines (Mandarins & Tangelos)

2.1 mg13% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.1 mg in Tangerines (Mandarins & Tangelos) (+0.56 mg, +27%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Tangerines (Mandarins & Tangelos)

1.2 mg24% DV

Tangerines (Mandarins & Tangelos) provides 1.2 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +202%).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Tangerines (Mandarins & Tangelos)

0.44 mg26% DV

Tangerines (Mandarins & Tangelos) provides 0.44 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.36 mg, +472%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Pumpkin Seeds (Pepitas) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Tangerines (Mandarins & Tangelos)

11.3 mg

Tangerines (Mandarins & Tangelos) provides 11.3 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+7.5 mg, +199%).

PotassiumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Tangerines (Mandarins & Tangelos)

940 mg20% DV

Tangerines (Mandarins & Tangelos) provides 940 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+503 mg, +115%).

CalciumTangerines (Mandarins & Tangelos) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Tangerines (Mandarins & Tangelos)

209 mg16% DV

Tangerines (Mandarins & Tangelos) provides 209 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+185 mg, +743%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Tangerines (Mandarins & Tangelos)

0.85 mg5% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.85 mg in Tangerines (Mandarins & Tangelos) (+3.9 mg, +461%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Tangerines (Mandarins & Tangelos)

67.9 mg16% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 67.9 mg in Tangerines (Mandarins & Tangelos) (+252 mg, +371%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Tangerines (Mandarins & Tangelos)

113 mg9% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 113 mg in Tangerines (Mandarins & Tangelos) (+553 mg, +488%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Tangerines (Mandarins & Tangelos)

0.40 mg4% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.40 mg in Tangerines (Mandarins & Tangelos) (+3.8 mg, +964%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Tangerines (Mandarins & Tangelos)

0.22 g1% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.22 g in Tangerines (Mandarins & Tangelos) (+4.5 g, +2019%).

Pumpkin Seeds (Pepitas) vs Tangerines (Mandarins & Tangelos)

Pumpkin Seeds (Pepitas)

Tangerines (Mandarins & Tangelos)

Nutritional Takeaways

Comparison Summary