Pumpkin Seeds vs Avocado
Complete nutrition comparison per 100g serving
Which is Healthier?
Avocado is generally healthier
Avocado comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (160 vs 559), more fiber (7g vs 6.5g), less sugar (0.7g vs 1.1g), less sodium (7mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Avocado
160 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Avocado
7g
Less Sugar
Avocado
0.7g
Visual Comparison
Caloriesper 100g
Pumpkin Seeds
559
Avocado
160
Proteinper 100g
Pumpkin Seeds
19g
Avocado
3g
Carbohydratesper 100g
Pumpkin Seeds
11g
Avocado
9g
Fatper 100g
Pumpkin Seeds
49g
Avocado
15g
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Avocado | Difference |
|---|---|---|---|
| Calories | 559kcal | 160kcal✓ | +399.0kcal |
| Protein | 19g✓ | 3g | +16.0g |
| Carbohydrates | 11g | 9g✓ | +2.0g |
| Fat | 49g | 15g✓ | +34.0g |
| Fiber | 6.5g | 7g✓ | -0.5g |
| Sugar | 1.1g | 0.7g✓ | +0.4g |
| Sodium | 18mg | 7mg✓ | +11.0mg |
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
Avocado
Per 100g:160 calories
Per cup (150g):240 calories
Per serving (85g):136 calories
Diet Compatibility
Pumpkin Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Avocado
Low-CarbVeganVegetarianPaleoLow-Sodium
When to Choose Pumpkin Seeds
- ✓Higher in protein (19g vs 3g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Avocado
- ✓Lower in calories (160 vs 559)
- ✓More fiber (7g vs 6.5g)
- ✓Lower in carbs (9g vs 11g)
- ✓Less sugar (0.7g vs 1.1g)
- ✓Lower sodium (7mg vs 18mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls