Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood
Food
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Protein
2.9 G
✓33.3 G
Total Fat
1.8 G
✓46.7 G
Carbs
✓20 G
13.3 G
Calories
107 KCAL
✓567 KCAL
Total Sugars
✓2.1 G
0 G
Fiber
2.1 G
✓6.7 G
Calcium
✓14 MG
0 MG
Iron
0.8 MG
✓9 MG
Sodium
✓157 MG
17 MG
Vitamin A, IU
✓714 IU
0 IU
Vitamin C
✓3.4 MG
0 MG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0.4 G
✓15 G
Potassium
0 MG
✓700 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Visual Comparison
Protein2.9 G vs 33.3 G
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Calories107 vs 567
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat1.8 vs 46.7
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Calcium14 vs 0
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
Quinoa is the better choice if your goal is weight management or fueling a workout, as its lower calorie and higher carbohydrate content provide efficient energy without an excessive calorie surplus. Conversely, pumpkin seeds are an excellent option for muscle building or satisfying hunger on a high-fat diet, offering a significantly more concentrated source of plant-based protein and healthy fats.