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Nutritional Profile of Pumpkin Seeds (Not Further Specified)
We got 47 nutritional values in our nutrition profile for Pumpkin Seeds (Not Further Specified).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks sky-high (Top 25) for two nutrients.
These are
- Magnesium, Mg (Minerals)
- Phosphorus, P (Minerals)
Also, when compared to all foods, it ranks high (Top 250) for 15 additional nutrients.
With the highest ranking of them being
- Linoleic Acid (18:2 n-6) (Polyunsaturated Fats)
- Kcal (Energy) (Other)
- Copper, Cu (Minerals)
- Fatty Acids, total polyunsaturated (Fatty Acids)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks very high (Top 10) for four nutrients.
These are
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- alpha-Carotene (Fat-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Phosphorus, P (Minerals)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for eight additional nutrients.
With the highest ranking of them being
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Pumpkin Seeds (Not Further Specified)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Pumpkin Seeds (Not Further Specified)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Pumpkin Seeds (Not Further Specified)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Pumpkin Seeds (Not Further Specified)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Pumpkin Seeds (Not Further Specified)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Pumpkin Seeds (Not Further Specified)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Pumpkin Seeds (Not Further Specified)
In food category: Nuts and Seeds
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 14.7 g | 4.2 g | 133 | 1355 |
| Fiber, total dietary | 6.5 g | 1.8 g | 46 | 183 |
| Sugars (Total incl. NLEA) | 1.3 g | 365.7 mg | 84 | 1547 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 15.7 g | 4.5 g | 83 | 242 |
| Fatty Acids, total polyunsaturated | 19.9 g | 5.6 g | 43 | 132 |
| Fatty Acids, total saturated | 8.5 g | 2.4 g | 40 | 406 |
| Total Lipid (Fat) | 49 g | 13.9 g | 71 | 156 |
| Saturated Fats (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Capric Acid (10:0) | 2 mg | 0.6 mg | 34 | 530 |
| Caproic Acid (6:0) | 7 mg | 2 mg | 15 | 351 |
| Caprylic Acid (8:0) | 2 mg | 0.6 mg | 32 | 402 |
| Lauric Acid (12:0) | 6 mg | 1.7 mg | 43 | 704 |
| Myristic Acid (14:0) | 58 mg | 16.4 mg | 46 | 1092 |
| Palmitic Acid (16:0) | 5.2 g | 1.5 g | 21 | 431 |
| Stearic Acid (18:0) | 2.9 g | 825 mg | 16 | 332 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 1 mg | 0.3 mg | 26 | 210 |
| Oleic Acid (18:1) | 15.6 g | 4.4 g | 82 | 226 |
| Palmitoleic Acid (16:1) | 44 mg | 12.5 mg | 65 | 939 |
| Paullinic Acid (20:1) | 53 mg | 15 mg | 72 | 421 |
| Polyunsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosatetraenoic Acid, ETA (20:4) | 123 mg | 34.9 mg | 2 | 171 |
| Linoleic Acid (18:2 n-6) | 19.6 g | 5.6 g | 37 | 113 |
| Linolenic Acid (18:3) | 111 mg | 31.5 mg | 72 | 845 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 29.8 g | 8.4 g | 13 | 148 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 57 µg | 16.2 µg | 55 | 398 |
| Folate, food | 57 µg | 16.2 µg | 54 | 232 |
| Folate, total | 57 µg | 16.2 µg | 55 | 327 |
| Niacin | 4.4 mg | 1.3 mg | 55 | 840 |
| Riboflavin | 150 µg | 42.5 µg | 87 | 661 |
| Thiamin | 70 µg | 19.8 µg | 125 | 814 |
| Vitamin B6 | 100 µg | 28.3 µg | 129 | 881 |
| Vitamin C | 1.8 mg | 510.3 µg | 39 | 605 |
| Fat-soluble Vitamins (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 1 µg | 0.3 µg | 4 | 463 |
| alpha-Tocopherol | 560 µg | 158.8 µg | 86 | 587 |
| beta-Carotene | 5 µg | 1.4 µg | 28 | 1161 |
| Lutein + Zeaxanthin | 30 µg | 8.5 µg | 18 | 1004 |
| Phylloquinone | 4.5 µg | 1.3 µg | 34 | 879 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 52 mg | 14.7 mg | 75 | 495 |
| Copper, Cu | 1.3 mg | 362.9 µg | 49 | 129 |
| Iron, Fe | 8.1 mg | 2.3 mg | 14 | 249 |
| Magnesium, Mg | 550 mg | 155.9 mg | 6 | 15 |
| Phosphorus, P | 1.2 g | 331.7 mg | 7 | 21 |
| Potassium, K | 788 mg | 223.4 mg | 29 | 191 |
| Selenium, Se | 9.4 µg | 2.7 µg | 48 | 599 |
| Sodium, Na | 18 mg | 5.1 mg | 90 | 1133 |
| Zinc, Zn | 7.6 mg | 2.2 mg | 13 | 194 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 63 mg | 17.9 mg | 12 | 531 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 2 g | 575.5 mg | 109 | 2612 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 574 kcal | 162.7 kcal | 59 | 119 |
Foods Available Online
We searched Amazon for "Pumpkin Seeds" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Pumpkin Seeds (Not Further Specified)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Oz, In Shell, Yields | 15.0 g | 0.5 oz |
| 1 Oz, Without Shell | 28.4 g | 1.0 oz |
| 1 Oz | 28.4 g | 1.0 oz |
| 1 Cup, In Shell, Yields | 46.0 g | 1.6 oz |
| 1 Cup | 46.0 g | 1.6 oz |
| 1 Package | 50.0 g | 1.8 oz |
| 1 Cup, Without Shell | 144.0 g | 5.1 oz |
Recommended High Quality Supplements
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We update/review our recommendations several times per year.
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