Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Tomato (Red Raw)

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

Clean ripe red tomato with slice displaying juicy seed chambers

vegetables

Tomato (Red Raw)

18Calories

0.9Protein

1.2Fiber

13.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-97%

Tomato (Red Raw)

Tomato (Red Raw) has fewer calories (energy) (18 kcal vs 559 kcal, 541 kcal less).

Higher Protein

+3335%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.88 g in Tomato (Red Raw) (+29.4 g, +3335%).

Higher Dietary Fiber

+400%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.2 g in Tomato (Red Raw) (+4.8 g, +400%).

Higher Vitamin C

+621%

Tomato (Red Raw)

Tomato (Red Raw) provides 13.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+11.8 mg, +621%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Tomato (Red Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Tomato (Red Raw)

18 kcal1% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 18 kcal in Tomato (Red Raw) (+541 kcal, +3006%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Tomato (Red Raw)

0.88 g2% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.88 g in Tomato (Red Raw) (+29.4 g, +3335%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Tomato (Red Raw)

3.9 g1% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 3.9 g in Tomato (Red Raw) (+6.8 g, +175%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Tomato (Red Raw)

1.2 g4% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.2 g in Tomato (Red Raw) (+4.8 g, +400%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Tomato (Red Raw)

0.20 g

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.20 g in Tomato (Red Raw) (+48.8 g, +24425%).

Total SugarsTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Tomato (Red Raw)

2.6 g5% DV

Tomato (Red Raw) provides 2.6 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+1.2 g, +88%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Tomato (Red Raw)

13.7 mg15% DV

Tomato (Red Raw) provides 13.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+11.8 mg, +621%).

Vitamin A (RAE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Tomato (Red Raw)

42 µg5% DV

Tomato (Red Raw) provides 42 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+41 µg, +4100%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Tomato (Red Raw)

0.54 mg4% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.54 mg in Tomato (Red Raw) (+1.6 mg, +304%).

Vitamin KTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Tomato (Red Raw)

7.9 µg7% DV

Tomato (Red Raw) provides 7.9 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+0.6 µg, +8%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Tomato (Red Raw)

15 µg4% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 15 µg in Tomato (Red Raw) (+43 µg, +287%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Tomato (Red Raw)

0.04 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Tomato (Red Raw) (+0.24 mg, +638%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Tomato (Red Raw)

0.02 mg1% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Tomato (Red Raw)

0.59 mg4% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.59 mg in Tomato (Red Raw) (+4.4 mg, +740%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Tomato (Red Raw)

0.09 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.09 mg in Tomato (Red Raw) (+0.66 mg, +743%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Tomato (Red Raw)

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

Tomato (Red Raw)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Tomato (Red Raw)

5.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 5.0 mg in Tomato (Red Raw) (+2.0 mg, +40%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Tomato (Red Raw)

237 mg5% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 237 mg in Tomato (Red Raw) (+572 mg, +241%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Tomato (Red Raw)

10.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 10.0 mg in Tomato (Red Raw) (+36.0 mg, +360%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Tomato (Red Raw)

0.27 mg2% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.27 mg in Tomato (Red Raw) (+8.6 mg, +3167%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Tomato (Red Raw)

11.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 11.0 mg in Tomato (Red Raw) (+581 mg, +5282%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Tomato (Red Raw)

24.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 24.0 mg in Tomato (Red Raw) (+1,209 mg, +5038%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Tomato (Red Raw)

0.17 mg2% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.17 mg in Tomato (Red Raw) (+7.6 mg, +4494%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Tomato (Red Raw)

0.03 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.03 g in Tomato (Red Raw) (+8.6 g, +30829%).

Nutrient

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

Tomato (Red Raw)123 g (1 medium whole (123 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Tomato (Red Raw)

22 kcal1% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 22 kcal in Tomato (Red Raw) (+34 kcal, +152%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Tomato (Red Raw)

1.1 g2% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.1 g in Tomato (Red Raw) (+1.9 g, +179%).

CarbohydratesTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.1 g

Tomato (Red Raw)

4.8 g2% DV

Tomato (Red Raw) provides 4.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.7 g, +347%).

Dietary FiberTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Tomato (Red Raw)

1.5 g5% DV

Tomato (Red Raw) provides 1.5 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.88 g, +146%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Tomato (Red Raw)

0.25 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.25 g in Tomato (Red Raw) (+4.7 g, +1894%).

Total SugarsTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.14 g

Tomato (Red Raw)

3.2 g6% DV

Tomato (Red Raw) provides 3.2 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+3.1 g, +2211%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Tomato (Red Raw)

16.9 mg19% DV

Tomato (Red Raw) provides 16.9 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+16.7 mg, +8769%).

Vitamin A (RAE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Tomato (Red Raw)

52 µg6% DV

Tomato (Red Raw) provides 52 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+52 µg, +51560%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Vitamin ETomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Tomato (Red Raw)

0.66 mg4% DV

Tomato (Red Raw) provides 0.66 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.45 mg, +205%).

Vitamin KTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Tomato (Red Raw)

9.7 µg8% DV

Tomato (Red Raw) provides 9.7 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+9.0 µg, +1231%).

Folate (DFE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Tomato (Red Raw)

18 µg5% DV

Tomato (Red Raw) provides 18 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+13 µg, +218%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tomato (Red Raw)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Tomato (Red Raw)

0.02 mg2% DV

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

Niacin (Vitamin B3)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Tomato (Red Raw)

0.73 mg5% DV

Tomato (Red Raw) provides 0.73 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +47%).

Pantothenic Acid (B5)Similar

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Tomato (Red Raw)

0.11 mg2% DV

Both Pumpkin Seeds (Pepitas) and Tomato (Red Raw) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Tomato (Red Raw)

0.10 mg6% DV

Tomato (Red Raw) provides slightly more vitamin b6 (0.10 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Minerals7 nutrients

SodiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Tomato (Red Raw)

6.2 mg

Tomato (Red Raw) provides 6.2 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+5.5 mg, +779%).

PotassiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Tomato (Red Raw)

292 mg6% DV

Tomato (Red Raw) provides 292 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+211 mg, +260%).

CalciumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Tomato (Red Raw)

12.3 mg1% DV

Tomato (Red Raw) provides 12.3 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+7.7 mg, +167%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Tomato (Red Raw)

0.33 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.33 mg in Tomato (Red Raw) (+0.55 mg, +166%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Tomato (Red Raw)

13.5 mg3% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 13.5 mg in Tomato (Red Raw) (+45.7 mg, +338%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Tomato (Red Raw)

29.5 mg2% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 29.5 mg in Tomato (Red Raw) (+93.8 mg, +318%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Tomato (Red Raw)

0.21 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.21 mg in Tomato (Red Raw) (+0.57 mg, +274%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Tomato (Red Raw)

0.03 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.03 g in Tomato (Red Raw) (+0.83 g, +2415%).

Nutrient

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

Tomato (Red Raw)Amount per 100 kcal (556 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Tomato (Red Raw)

100 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Tomato (Red Raw)

4.9 g10% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 4.9 g in Tomato (Red Raw) (+0.55 g, +11%).

CarbohydratesTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Tomato (Red Raw)

21.6 g8% DV

Tomato (Red Raw) provides 21.6 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+19.7 g, +1022%).

Dietary FiberTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Tomato (Red Raw)

6.7 g24% DV

Tomato (Red Raw) provides 6.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+5.6 g, +518%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Tomato (Red Raw)

1.1 g1% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.1 g in Tomato (Red Raw) (+7.7 g, +694%).

Total SugarsTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Tomato (Red Raw)

14.6 g29% DV

Tomato (Red Raw) provides 14.6 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+14.4 g, +5703%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Tomato (Red Raw)

76.2 mg85% DV

Tomato (Red Raw) provides 76.2 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+75.8 mg, +22173%).

Vitamin A (RAE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Tomato (Red Raw)

234 µg26% DV

Tomato (Red Raw) provides 234 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+233 µg, +129633%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Vitamin ETomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Tomato (Red Raw)

3.0 mg20% DV

Tomato (Red Raw) provides 3.0 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+2.6 mg, +665%).

Vitamin KTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Tomato (Red Raw)

44 µg37% DV

Tomato (Red Raw) provides 44 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+43 µg, +3243%).

Folate (DFE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Tomato (Red Raw)

83 µg21% DV

Tomato (Red Raw) provides 83 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+73 µg, +699%).

Thiamin (Vitamin B1)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Tomato (Red Raw)

0.21 mg17% DV

Tomato (Red Raw) provides 0.21 mg vs 0.05 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +319%).

Riboflavin (Vitamin B2)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tomato (Red Raw)

0.11 mg8% DV

Tomato (Red Raw) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Tomato (Red Raw)

3.3 mg21% DV

Tomato (Red Raw) provides 3.3 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+2.4 mg, +268%).

Pantothenic Acid (B5)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Tomato (Red Raw)

0.49 mg10% DV

Tomato (Red Raw) provides 0.49 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.36 mg, +267%).

Vitamin B6Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tomato (Red Raw)

0.44 mg26% DV

Tomato (Red Raw) provides 0.44 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.42 mg, +1628%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Minerals7 nutrients

SodiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Tomato (Red Raw)

27.8 mg1% DV

Tomato (Red Raw) provides 27.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+26.5 mg, +2106%).

PotassiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Tomato (Red Raw)

1,318 mg28% DV

Tomato (Red Raw) provides 1,318 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+1,172 mg, +805%).

CalciumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Tomato (Red Raw)

55.6 mg4% DV

Tomato (Red Raw) provides 55.6 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+47.3 mg, +571%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Tomato (Red Raw)

1.5 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.5 mg in Tomato (Red Raw) (+0.09 mg, +6%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Tomato (Red Raw)

61.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 61.2 mg in Tomato (Red Raw) (+45.4 mg, +74%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Tomato (Red Raw)

133 mg11% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 133 mg in Tomato (Red Raw) (+88.5 mg, +66%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Tomato (Red Raw)

0.95 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.95 mg in Tomato (Red Raw) (+0.46 mg, +49%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Tomato (Red Raw)

0.16 g1% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.16 g in Tomato (Red Raw) (+1.4 g, +901%).

Nutrient

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

Tomato (Red Raw)Normalized to 300 kcal (1667 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Tomato (Red Raw)

300 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Tomato (Red Raw)

14.7 g29% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 14.7 g in Tomato (Red Raw) (+1.7 g, +11%).

CarbohydratesTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Tomato (Red Raw)

64.8 g24% DV

Tomato (Red Raw) provides 64.8 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+59.1 g, +1021%).

Dietary FiberTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Tomato (Red Raw)

20.0 g71% DV

Tomato (Red Raw) provides 20.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+16.8 g, +517%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Tomato (Red Raw)

3.3 g4% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 3.3 g in Tomato (Red Raw) (+23.2 g, +694%).

Total SugarsTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Tomato (Red Raw)

43.8 g88% DV

Tomato (Red Raw) provides 43.8 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+43.1 g, +5699%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Tomato (Red Raw)

228 mg254% DV

Tomato (Red Raw) provides 228 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+227 mg, +22159%).

Vitamin A (RAE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Tomato (Red Raw)

700 µg78% DV

Tomato (Red Raw) provides 700 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+700 µg, +129556%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Vitamin ETomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Tomato (Red Raw)

9.0 mg60% DV

Tomato (Red Raw) provides 9.0 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+7.8 mg, +665%).

Vitamin KTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Tomato (Red Raw)

132 µg110% DV

Tomato (Red Raw) provides 132 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+128 µg, +3241%).

Folate (DFE)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Tomato (Red Raw)

250 µg63% DV

Tomato (Red Raw) provides 250 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+219 µg, +698%).

Thiamin (Vitamin B1)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Tomato (Red Raw)

0.62 mg51% DV

Tomato (Red Raw) provides 0.62 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.47 mg, +318%).

Riboflavin (Vitamin B2)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Tomato (Red Raw)

0.32 mg24% DV

Tomato (Red Raw) provides 0.32 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +283%).

Niacin (Vitamin B3)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Tomato (Red Raw)

9.9 mg62% DV

Tomato (Red Raw) provides 9.9 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+7.2 mg, +268%).

Pantothenic Acid (B5)Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Tomato (Red Raw)

1.5 mg30% DV

Tomato (Red Raw) provides 1.5 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +266%).

Vitamin B6Tomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Tomato (Red Raw)

1.3 mg78% DV

Tomato (Red Raw) provides 1.3 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +1627%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Tomato (Red Raw)

0 µg

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

Minerals7 nutrients

SodiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Tomato (Red Raw)

83.4 mg4% DV

Tomato (Red Raw) provides 83.4 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+79.6 mg, +2105%).

PotassiumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Tomato (Red Raw)

3,951 mg84% DV

Tomato (Red Raw) provides 3,951 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+3,514 mg, +804%).

CalciumTomato (Red Raw) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Tomato (Red Raw)

167 mg13% DV

Tomato (Red Raw) provides 167 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+142 mg, +571%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Tomato (Red Raw)

4.5 mg25% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 4.5 mg in Tomato (Red Raw) (+0.26 mg, +6%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Tomato (Red Raw)

183 mg44% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 183 mg in Tomato (Red Raw) (+136 mg, +74%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Tomato (Red Raw)

400 mg32% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 400 mg in Tomato (Red Raw) (+266 mg, +66%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Tomato (Red Raw)

2.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.8 mg in Tomato (Red Raw) (+1.4 mg, +49%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Tomato (Red Raw)

0.47 g2% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.47 g in Tomato (Red Raw) (+4.2 g, +902%).

Pumpkin Seeds (Pepitas) vs Tomato (Red Raw)

Pumpkin Seeds (Pepitas)

Tomato (Red Raw)

Nutritional Takeaways

Comparison Summary