Seeds Pumpkin
Nuts & Seeds 6 variants
Seeds Pumpkin is consistently high in these nutrients across all variants, regardless of preparation or processing.
Magnesium > 98% Copper > 95% Potassium > 95% Zinc > 94% Valine > 92% Tryptophan > 91% Iron > 85% Total Fat > 84% Manganese > 82% Dietary Fiber > 80% Phenylalanine > 72%
Select a nutrient to see how the 6 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 30.2 | > 96% |
| pumpkin seeds (pepitas), raw | 29.9 | > 96% |
| pumpkin and squash seed kernels, roasted, with salt added | 29.8 | > 96% |
| pumpkin and squash seed kernels, roasted, without salt | 29.8 | > 96% |
| pumpkin and squash seeds, whole, roasted, with salt added | 18.6 | > 68% |
| pumpkin and squash seeds, whole, roasted, without salt | 18.6 | > 68% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 8.8 | > 96% |
| pumpkin seeds (pepitas), raw | 8.4 | > 95% |
| pumpkin and squash seed kernels, roasted, with salt added | 8.1 | > 95% |
| pumpkin and squash seed kernels, roasted, without salt | 8.1 | > 95% |
| pumpkin and squash seeds, whole, roasted, with salt added | 3.3 | > 85% |
| pumpkin and squash seeds, whole, roasted, without salt | 3.3 | > 85% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 592.0 | > 99% |
| pumpkin and squash seed kernels, roasted, with salt added | 550.0 | > 99% |
| pumpkin and squash seed kernels, roasted, without salt | 550.0 | > 99% |
| pumpkin seeds (pepitas), raw | 499.7 | > 99% |
| pumpkin and squash seeds, whole, roasted, with salt added | 262.0 | > 98% |
| pumpkin and squash seeds, whole, roasted, without salt | 262.0 | > 98% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| pumpkin and squash seeds, whole, roasted, with salt added | 10.3 | > 99% |
| pumpkin and squash seeds, whole, roasted, without salt | 10.3 | > 99% |
| pumpkin and squash seed kernels, dried | 7.8 | > 97% |
| pumpkin and squash seed kernels, roasted, with salt added | 7.6 | > 96% |
| pumpkin and squash seed kernels, roasted, without salt | 7.6 | > 96% |
| pumpkin seeds (pepitas), raw | 6.3 | > 94% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| pumpkin and squash seeds, whole, roasted, with salt added | 55.0 | > 71% |
| pumpkin and squash seeds, whole, roasted, without salt | 55.0 | > 71% |
| pumpkin and squash seed kernels, roasted, with salt added | 52.0 | > 70% |
| pumpkin and squash seed kernels, roasted, without salt | 52.0 | > 70% |
| pumpkin and squash seed kernels, dried | 46.0 | > 68% |
| pumpkin seeds (pepitas), raw | 37.4 | > 64% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| pumpkin and squash seeds, whole, roasted, with salt added | 919.0 | > 97% |
| pumpkin and squash seeds, whole, roasted, without salt | 919.0 | > 97% |
| pumpkin and squash seed kernels, dried | 809.0 | > 96% |
| pumpkin and squash seed kernels, roasted, with salt added | 788.0 | > 96% |
| pumpkin and squash seed kernels, roasted, without salt | 788.0 | > 96% |
| pumpkin seeds (pepitas), raw | 691.2 | > 95% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 1233.0 | > 99% |
| pumpkin and squash seed kernels, roasted, with salt added | 1174.0 | > 99% |
| pumpkin and squash seed kernels, roasted, without salt | 1174.0 | > 99% |
| pumpkin seeds (pepitas), raw | 1150.0 | > 99% |
| pumpkin and squash seeds, whole, roasted, with salt added | 92.0 | > 34% |
| pumpkin and squash seeds, whole, roasted, without salt | 92.0 | > 34% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| pumpkin and squash seeds, whole, roasted, with salt added | 18.4 | > 98% |
| pumpkin and squash seeds, whole, roasted, without salt | 18.4 | > 98% |
| pumpkin and squash seed kernels, roasted, with salt added | 6.5 | > 85% |
| pumpkin and squash seed kernels, roasted, without salt | 6.5 | > 85% |
| pumpkin and squash seed kernels, dried | 6.0 | > 83% |
| pumpkin seeds (pepitas), raw | 5.1 | > 80% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 1.9 | > 39% |
| pumpkin and squash seed kernels, roasted, with salt added | 1.8 | > 38% |
| pumpkin and squash seed kernels, roasted, without salt | 1.8 | > 38% |
| pumpkin and squash seeds, whole, roasted, with salt added | 0.3 | > 11% |
| pumpkin and squash seeds, whole, roasted, without salt | 0.3 | > 10% |
| pumpkin seeds (pepitas), raw | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 2.2 | > 89% |
| pumpkin and squash seed kernels, roasted, with salt added | 0.6 | > 65% |
| pumpkin and squash seed kernels, roasted, without salt | 0.6 | > 65% |
| pumpkin and squash seeds, whole, roasted, with salt added | trace | n/a |
| pumpkin and squash seeds, whole, roasted, without salt | trace | n/a |
| pumpkin seeds (pepitas), raw | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 58.0 | > 79% |
| pumpkin and squash seed kernels, roasted, with salt added | 57.0 | > 79% |
| pumpkin and squash seed kernels, roasted, without salt | 57.0 | > 79% |
| pumpkin and squash seeds, whole, roasted, with salt added | 9.0 | > 43% |
| pumpkin and squash seeds, whole, roasted, without salt | 9.0 | > 42% |
| pumpkin seeds (pepitas), raw | trace | n/a |
| Variant | Choline (mg) | All foods |
|---|---|---|
| pumpkin and squash seed kernels, dried | 63.0 | > 68% |
| pumpkin and squash seed kernels, roasted, with salt added | 63.0 | > 68% |
| pumpkin and squash seed kernels, roasted, without salt | 63.0 | > 68% |
| pumpkin and squash seeds, whole, roasted, with salt added | 39.1 | > 57% |
| pumpkin and squash seeds, whole, roasted, without salt | trace | n/a |
| pumpkin seeds (pepitas), raw | trace | n/a |
All foods Per 100g · USDA FoodData Central