Pumpkin Seeds vs Apple
Complete nutrition comparison per 100g serving
Which is Healthier?
Pumpkin Seeds is generally healthier
Pumpkin Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (19g vs 0.3g), more fiber (6.5g vs 2.4g), less sugar (1.1g vs 10g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Apple
52 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Pumpkin Seeds
6.5g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Caloriesper 100g
Pumpkin Seeds
559
Apple
52
Proteinper 100g
Pumpkin Seeds
19g
Apple
0.3g
Carbohydratesper 100g
Pumpkin Seeds
11g
Apple
14g
Fatper 100g
Pumpkin Seeds
49g
Apple
0.2g
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Apple | Difference |
|---|---|---|---|
| Calories | 559kcal | 52kcal✓ | +507.0kcal |
| Protein | 19g✓ | 0.3g | +18.7g |
| Carbohydrates | 11g✓ | 14g | -3.0g |
| Fat | 49g | 0.2g✓ | +48.8g |
| Fiber | 6.5g✓ | 2.4g | +4.1g |
| Sugar | 1.1g✓ | 10g | -8.9g |
| Sodium | 18mg | 1mg✓ | +17.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pumpkin Seeds
Per 100g:559 calories
Per cup (150g):839 calories
Per serving (85g):475 calories
Apple
Per 100g:52 calories
Per cup (150g):78 calories
Per serving (85g):44 calories
Diet Compatibility
Pumpkin Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Apple
Low-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Pumpkin Seeds
- ✓Higher in protein (19g vs 0.3g)
- ✓More fiber (6.5g vs 2.4g)
- ✓Lower in carbs (11g vs 14g)
- ✓Less sugar (1.1g vs 10g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Apple
- ✓Lower in calories (52 vs 559)
- ✓Lower sodium (1mg vs 18mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls