Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Whole Milk (3.25% Fat)

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 fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 559 kcal, 498 kcal less).

Higher Protein

+860%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 3.2 g in Whole Milk (3.25% Fat) (+27.1 g, +860%).

Higher Dietary Fiber

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0 g in Whole Milk (3.25% Fat) (+6.0 g).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Whole Milk (3.25% Fat) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+498 kcal, +816%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 3.2 g in Whole Milk (3.25% Fat) (+27.1 g, +860%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 4.8 g in Whole Milk (3.25% Fat) (+5.9 g, +123%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Whole Milk (3.25% Fat)

0 g

Pumpkin Seeds (Pepitas) has higher dietary fiber (6.0 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 3.3 g in Whole Milk (3.25% Fat) (+45.8 g, +1409%).

Total SugarsWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+3.7 g, +261%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Whole Milk (3.25% Fat)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) provides 46 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+45 µg, +4500%).

Vitamin DWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Whole Milk (3.25% Fat)

0.07 mg

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+2.1 mg, +3014%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Whole Milk (3.25% Fat)

0.3 µg

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+7.0 µg, +2333%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+53 µg, +1060%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+0.23 mg, +493%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+4.9 mg, +5503%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.38 mg, +101%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+36.0 mg, +514%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 132 mg in Whole Milk (3.25% Fat) (+677 mg, +513%).

CalciumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Whole Milk (3.25% Fat) provides 113 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+67.0 mg, +146%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Whole Milk (3.25% Fat)

0.03 mg

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+8.8 mg, +29300%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+582 mg, +5820%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+1,149 mg, +1368%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+7.4 mg, +2011%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 1.9 g in Whole Milk (3.25% Fat) (+6.8 g, +366%).

Nutrient

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

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Whole Milk (3.25% Fat) provides 149 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+93 kcal, +166%).

ProteinWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Whole Milk (3.25% Fat) provides 7.7 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+4.7 g, +154%).

CarbohydratesWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.1 g

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+10.6 g, +994%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Whole Milk (3.25% Fat)

0 g

Pumpkin Seeds (Pepitas) has higher dietary fiber (0.60 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+3.0 g, +62%).

Total SugarsWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.14 g

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+12.2 g, +8701%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Whole Milk (3.25% Fat)

0 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) provides 112 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+112 µg, +112140%).

Vitamin DWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin ESimilar

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.22 mg).

Vitamin KSimilar

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of vitamin k (0.7 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Whole Milk (3.25% Fat) provides 12 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+6.4 µg, +110%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +2595%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.28 mg, +130%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.84 mg, +1113%).

Vitamin B6Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.09 mg vs 0.01 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+104 mg, +14889%).

PotassiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+241 mg, +298%).

CalciumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+271 mg, +5894%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Whole Milk (3.25% Fat)

0.07 mg

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.81 mg, +1105%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+34.8 mg, +143%).

PhosphorusWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+81.7 mg, +66%).

ZincWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Whole Milk (3.25% Fat) provides 0.90 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +16%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+3.7 g, +424%).

Nutrient

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

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 5.2 g in Whole Milk (3.25% Fat) (+0.28 g, +5%).

CarbohydratesWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+5.9 g, +308%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Whole Milk (3.25% Fat)

0 g

Pumpkin Seeds (Pepitas) has higher dietary fiber (1.1 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 5.3 g in Whole Milk (3.25% Fat) (+3.5 g, +66%).

Total SugarsWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+8.0 g, +3187%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Whole Milk (3.25% Fat)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) provides 75 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+75 µg, +41811%).

Vitamin DWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+0.28 mg, +242%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Whole Milk (3.25% Fat)

0.5 µg

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+0.8 µg, +167%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+2.2 µg, +27%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.25 mg, +906%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.75 mg, +515%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.48 mg, +353%).

Vitamin B6Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+69.3 mg, +5497%).

PotassiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+70.9 mg, +49%).

CalciumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+177 mg, +2138%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Whole Milk (3.25% Fat)

0.05 mg

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+1.5 mg, +3127%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+90.2 mg, +550%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 138 mg in Whole Milk (3.25% Fat) (+84.2 mg, +61%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.80 mg, +132%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 1.6 g in Pumpkin Seeds (Pepitas) (+1.5 g, +96%).

Nutrient

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

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 15.5 g in Whole Milk (3.25% Fat) (+0.83 g, +5%).

CarbohydratesWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Whole Milk (3.25% Fat) provides 23.6 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+17.8 g, +308%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Whole Milk (3.25% Fat)

0 g

Pumpkin Seeds (Pepitas) has higher dietary fiber (3.2 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 16.0 g in Whole Milk (3.25% Fat) (+10.5 g, +66%).

Total SugarsWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+24.1 g, +3187%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Whole Milk (3.25% Fat)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) provides 226 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+226 µg, +41811%).

Vitamin DWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+0.83 mg, +242%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+2.5 µg, +167%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 25 µg in Whole Milk (3.25% Fat) (+6.7 µg, +27%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Whole Milk (3.25% Fat) provides 0.23 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.08 mg, +54%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.75 mg, +906%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+2.3 mg, +515%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +353%).

Vitamin B6Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.18 mg vs 0.08 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+208 mg, +5497%).

PotassiumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+213 mg, +49%).

CalciumWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+531 mg, +2138%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+4.6 mg, +3127%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+270 mg, +550%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 413 mg in Whole Milk (3.25% Fat) (+253 mg, +61%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+2.4 mg, +132%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 4.7 g in Pumpkin Seeds (Pepitas) (+4.5 g, +96%).

Pumpkin Seeds (Pepitas) vs Whole Milk (3.25% Fat)

Pumpkin Seeds (Pepitas)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary