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Nutritional Profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

We got 98 nutritional values in our nutrition profile for Pumpkin & Squash Seed Kernels (Dried, Seeds).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks first-rate (Top 25) for five nutrients.

Most notable of them being

Also, when compared to all foods, it ranks notably well (Top 100) for 19 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks sky-high (Top 10) for 37 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 23 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Pumpkin & Squash Seed Kernels (Dried, Seeds)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

10.7%
49%
30.2%
5.2%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

8.7%
16.2%
21%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Pumpkin & Squash Seed Kernels (Dried, Seeds)

In food category: Nuts and Seeds

Carbohydrates (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
10.7 g
3 g
151
1534
Fiber, total dietary
6 g
1.7 g
49
188
Fructose
150 mg
42.5 mg
4
388
Glucose
130 mg
36.9 mg
8
391
Starch
1.5 g
416.7 mg
8
462
Sucrose
1.1 g
320.3 mg
32
344
Sugars (Total incl. NLEA)
1.4 g
396.9 mg
83
1536
Fatty Acids (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
16.2 g
4.6 g
82
236
Fatty Acids, total polyunsaturated
21 g
6 g
39
124
Fatty Acids, total saturated
8.7 g
2.5 g
38
394
Fatty Acids, total trans
64 mg
18.1 mg
4
697
Total Lipid (Fat)
49 g
13.9 g
71
156
Saturated Fats (11)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
212 mg
60.1 mg
12
70
Behenic Acid (22:0)
57 mg
16.2 mg
18
129
Capric Acid (10:0)
3 mg
0.9 mg
33
529
Caproic Acid (6:0)
1 mg
0.3 mg
17
357
Heptadecanoic Acid (17:0)
37 mg
10.5 mg
9
286
Lauric Acid (12:0)
6 mg
1.7 mg
43
704
Lignoceric Acid (24:0)
44 mg
12.5 mg
16
68
Myristic Acid (14:0)
59 mg
16.7 mg
45
1091
Palmitic Acid (16:0)
5.4 g
1.5 g
17
415
Pentadecanoic Acid (15:0)
8 mg
2.3 mg
3
168
Stearic Acid (18:0)
2.9 g
813.6 mg
18
336
Monounsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Brassidic Acid (22:1 t)
1 mg
0.3 mg
2
14
Elaidic Acid (18:1 t)
25 mg
7.1 mg
3
640
Erucic Acid (22:1)
1 mg
0.3 mg
26
210
Nervonic Acid (24:1 c)
5 mg
1.4 mg
8
43
Oleate (18:1 c)
16.1 g
4.6 g
10
80
Oleic Acid (18:1)
16.1 g
4.6 g
80
221
Palmitoleate (16:1 c)
48 mg
13.6 mg
8
456
Palmitoleic Acid (16:1)
48 mg
13.6 mg
63
935
Paullinic Acid (20:1)
56 mg
15.9 mg
70
418
trans-Monoenoic Fatty Acids
26 mg
7.4 mg
3
630
Polyunsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Adrenic Acid, AdA (22:4)
6 mg
1.7 mg
1
46
alpha-Linolenic Acid, ALA (18:3 n-3)
120 mg
34 mg
6
370
cis-Linoleic Acid (18:2 n-6 c,c)
20.7 g
5.9 g
5
27
Conjugated Linoleic Acid, CLA (18:2)
4 mg
1.1 mg
5
185
Eicosadienoic Acid (20:2 n-6 c,c)
4 mg
1.1 mg
7
140
Eicosatetraenoic Acid, ETA (20:4)
131 mg
37.1 mg
1
163
Linelaidic Acid (18:2 t)
39 mg
11.1 mg
2
156
Linoleic Acid (18:2 n-6)
20.7 g
5.9 g
35
107
Linolenic Acid (18:3)
120 mg
34 mg
71
836
trans-Polyenoic Fatty Acids
39 mg
11.1 mg
2
187
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
1.5 g
419.6 mg
12
103
Arginine
5.4 g
1.5 g
6
9
Aspartic Acid
3 g
839.1 mg
11
93
Cystine
332 mg
94.1 mg
30
164
Glutamic Acid
6.2 g
1.8 g
12
60
Glycine
1.8 g
521.6 mg
9
75
Histidine
780 mg
221.1 mg
12
266
Isoleucine
1.3 g
362.9 mg
11
84
Leucine
2.4 g
686.1 mg
8
102
Lysine
1.2 g
351.5 mg
10
231
Methionine
603 mg
170.9 mg
14
367
Phenylalanine
1.7 g
490.4 mg
9
40
Proline
1.3 g
374.2 mg
10
136
Serine
1.7 g
473.4 mg
10
50
Threonine
998 mg
282.9 mg
12
101
Tryptophan
576 mg
163.3 mg
8
31
Tyrosine
1.1 g
309 mg
10
71
Valine
1.6 g
447.9 mg
11
77
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
30.2 g
8.6 g
12
143
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
58 µg
16.4 µg
54
397
Folate, food
58 µg
16.4 µg
53
231
Folate, total
58 µg
16.4 µg
54
326
Niacin
5 mg
1.4 mg
48
750
Pantothenic Acid
750 µg
212.6 µg
46
448
Riboflavin
153 µg
43.4 µg
86
658
Thiamin
273 µg
77.4 µg
68
611
Vitamin B6
143 µg
40.5 µg
115
838
Vitamin C
1.9 mg
538.6 µg
38
604
Fat-soluble Vitamins (12)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
1 µg
0.3 µg
4
463
alpha-Tocopherol
2.2 mg
618 µg
68
425
beta-Carotene
9 µg
2.6 µg
24
1157
beta-Cryptoxanthin
1 µg
0.3 µg
3
184
beta-Tocopherol
30 µg
8.5 µg
21
81
delta-Tocopherol
440 µg
124.7 µg
10
184
gamma-Tocopherol
35.1 mg
10 mg
1
9
gamma-Tocotrienol
60 µg
17 µg
9
90
Lutein + Zeaxanthin
74 µg
21 µg
11
960
Phylloquinone
7.3 µg
2.1 µg
29
849
Vitamin A, IU
16 IU
4.5 IU
50
1022
Vitamin A, RAE
1 µg
0.3 µg
20
712
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
46 mg
13 mg
78
501
Copper, Cu
1.3 mg
379.9 µg
44
123
Iron, Fe
8.8 mg
2.5 mg
13
226
Magnesium, Mg
592 mg
167.8 mg
5
14
Manganese, Mn
4.5 mg
1.3 mg
10
63
Phosphorus, P
1.2 g
348.7 mg
6
20
Potassium, K
809 mg
229.3 mg
28
184
Selenium, Se
9.4 µg
2.7 µg
48
599
Sodium, Na
7 mg
2 mg
99
1145
Zinc, Zn
7.8 mg
2.2 mg
11
182
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
63 mg
17.9 mg
12
531
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
5.2 g
1.5 g
58
2399
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
4.8 g
1.4 g
17
209
Kcal (Energy)
559 kcal
158.5 kcal
67
132
KJ (Energy)
2,340 kj
663.4 kj
38
72
Figure 3. Nutritional profile of pumpkin & squash seed kernels (dried, seeds) with 98 nutrient values.

Foods Available Online

We searched Amazon for "Pumpkin & Squash Seed Kernels" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Pumpkin & Squash Seed Kernels (Dried, Seeds)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup129.0 g4.6 oz
Figure 4. Common serving sizes of pumpkin & squash seed kernels (dried, seeds)

2 Similar Nuts or Seeds

Explore the nutrient content of similar nuts and seeds below by clicking on their names.

Similar Nuts and Seeds 1 - 2

Click on a food to explore all of the nutrients it contains.

Pumpkin & Squash Seed KernelsNo of
Nutrients
(Roasted, With Salt Added, Seeds)
99
(Roasted, Without Salt, Seeds)
99
Figure 5. Similar nuts and seeds 1 to 2.

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