Seeds, pumpkin seeds (pepitas), raw vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Quinoa, uncooked
368 kcal
Calories
554 kcal
368 kcal
Protein
29.9 g
14.1 g
Carbs
18.7 g
64.2 g
Fiber
5.1 g
7.0 g
Fat
40.0 g
6.1 g
Sodium
0 mg
5 mg
Key takeaways
- Quinoa, uncooked has 34% fewer calories (368 kcal vs 554 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 14.1 g).
- Seeds, pumpkin seeds (pepitas), raw has more carbs (18.7 g vs 64.2 g).
- Quinoa, uncooked has more fiber (7.0 g vs 5.1 g).
- Quinoa, uncooked has more fat (6.1 g vs 40.0 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Calories | 554 kcal | 368 kcal |
| Protein | 29.9 g | 14.1 g |
| Total Fat | 40.0 g | 6.1 g |
| Total Carbohydrate | 18.7 g | 64.2 g |
| Dietary Fiber | 5.1 g | 7.0 g |
| Water | 6.6 g | 13.3 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 18.7 g | 64.2 g |
| Dietary Fiber | 5.1 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Total Fat | 40.0 g | 6.1 g |
| Saturated Fat | ~ | 0.7 g |
| Monounsaturated Fat | ~ | 1.6 g |
| Polyunsaturated Fat | ~ | 3.3 g |
| Omega-3 Fatty Acids | ~ | 260.0 mg |
| Omega-6 Fatty Acids | ~ | 2,977.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Protein | 29.9 g | 14.1 g |
| Histidine | ~ | 407.0 mg |
| Isoleucine | ~ | 504.0 mg |
| Leucine | ~ | 840.0 mg |
| Lysine | ~ | 766.0 mg |
| Methionine | ~ | 309.0 mg |
| Phenylalanine | ~ | 593.0 mg |
| Threonine | ~ | 421.0 mg |
| Tryptophan | ~ | 167.0 mg |
| Valine | ~ | 594.0 mg |
| Alanine | ~ | 588.0 mg |
| Arginine | ~ | 1,091.0 mg |
| Aspartic Acid | ~ | 1,134.0 mg |
| Cystine | ~ | 203.0 mg |
| Glutamic Acid | ~ | 1,865.0 mg |
| Glycine | ~ | 694.0 mg |
| Proline | ~ | 773.0 mg |
| Serine | ~ | 567.0 mg |
| Tyrosine | ~ | 267.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | ~ | 1.0 mcg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 0.4 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | ~ | 1.5 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 184.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Calcium | 37.4 mg | 47.0 mg |
| Iron | 8.4 mg | 4.6 mg |
| Magnesium | 499.7 mg | 197.0 mg |
| Phosphorus | 1,150.0 mg | 457.0 mg |
| Potassium | 691.2 mg | 563.0 mg |
| Sodium | 0.0 mg | 5.0 mg |
| Zinc | 6.3 mg | 3.1 mg |
| Copper | 1.2 mg | 0.6 mg |
| Manganese | 4.1 mg | 2.0 mg |
| Selenium | 20.5 mcg | 8.5 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Quinoa, uncooked |
|---|---|---|
| Ash | 4.8 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Quinoa, uncooked?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Quinoa, uncooked?
Quinoa, uncooked has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 7.0 g for Quinoa, uncooked per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Quinoa, uncooked healthier?
Quinoa, uncooked is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.