Pumpkin Seeds vs Quinoa: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Pumpkin seeds - calories, kcal, weight, nutrition
Pumpkin seeds - calories, kcal, weight, nutrition

Quinoa vs Pumpkin seeds: Nutrition Comparison

per 100gPumpkin seedsQuinoa
Calories559 368
Carbohydrates10.71 g64.16 g
Fat49.05 g6.07 g
Dietary fiber6 g7 g
Protein30.23 g14.12 g
Calcium46 mg47 mg
Iron8.82 mg4.57 mg
Magnessium592 mg197 mg
Phosphorus1233 mg457 mg
Potassium809 mg563 mg
Sodium7 mg5 mg
Zink7.81 mg3.1 mg
Vitaminium B1 (Thiamine)0.273 mg0.36 mg
Vitaminium B2 (riboflavin)0.153 mg0.318 mg
Vitaminium B3 (Niacin)4.987 mg1.52 mg
Vitaminium B9 (Folic acid)58 mg184 mg
Vitaminium E35.1 mg2.44 mg
Beta karoten9 mg8 mg

More Calories in Pumpkin seeds

At first glance, you can see that in pumpkin seeds is much more calories than in quinoa.

Pumpkin seeds has 559 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 52%.

In pumpkin seeds and in quinoa most calories came from fat.

See tables below to compare pumpkin seeds with quinoa in details.

Pumpkin seeds And Quinoa Nutrition Difference

  • Calories:
    pumpkin seeds - 52% more than quinoa
  • Carbohydrates:
    quinoa - 499% more than pumpkin seeds
  • Fat:
    pumpkin seeds - 708% more than quinoa
  • Dietary fiber:
    quinoa - 17% more than pumpkin seeds
  • Protein:
    pumpkin seeds - 114% more than quinoa

More protein in pumpkin seeds

It is aslo easy to see see that in pumpkin seeds is more protein than in quinoa.

There is 14.12g per 100g of quinoa and 30.23g per 100g of pumpkin seeds so using simple math we can see that difference is about 114%.

Less carbohydrates in pumpkin seeds

In pumpkin seeds is less carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 10.71g/100g in pumpkin seeds so let me do the math for you again - difference is about 499%.

More fat in pumpkin seeds

In pumpkin seeds is more fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 49.05g/100g in pumpkin seeds. In this case difference is about 708%.

Pumpkin seeds

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs pumpkin seeds

  • Vitaminium B1 (Thiamine):
    quinoa - 32% more than pumpkin seeds
  • Vitaminium B2 (riboflavin):
    quinoa - 108% more than pumpkin seeds
  • Vitaminium B3 (Niacin):
    pumpkin seeds - 228% more than quinoa
  • Vitaminium B9 (Folic acid):
    quinoa - 217% more than pumpkin seeds
  • Vitaminium E:
    pumpkin seeds - 1339% more than quinoa
  • Beta karoten:
    pumpkin seeds - 13% more than quinoa

Minerals: pumpkin seeds vs quinoa

  • Calcium:
    quinoa - 2% more than pumpkin seeds
  • Iron:
    pumpkin seeds - 93% more than quinoa
  • Magnessium:
    pumpkin seeds - 201% more than quinoa
  • Phosphorus:
    pumpkin seeds - 170% more than quinoa
  • Potassium:
    pumpkin seeds - 44% more than quinoa
  • Sodium:
    pumpkin seeds - 40% more than quinoa
  • Zink:
    pumpkin seeds - 152% more than quinoa
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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