Kiwi vs Pumpkin Seed
Nutrition Comparison per 100g
Kiwi 4
vs 6 Pumpkin Seed
Fruits vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Kiwi | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 61kcal | 559kcal | Kiwi |
| Protein | 1.1g | 30.2g | Pumpkin Seed |
| Total Fat | 0.5g | 49.1g | Kiwi |
| Carbohydrates | 14.7g | 10.7g | Kiwi |
| Fiber | 3g | 6g | Pumpkin Seed |
| Sugar | 9g | 1.4g | Pumpkin Seed |
| Vitamin C | 92.7mg | 1.9mg | Kiwi |
| Calcium | 34mg | 46mg | Pumpkin Seed |
| Iron | 0.3mg | 8.8mg | Pumpkin Seed |
| Potassium | 312mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Kiwi
Protein: 1.1g Fat: 0.5g Carbs: 14.7g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Kiwi vs Pumpkin Seed — Key Takeaway
Kiwi has 498 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Pumpkin Seed is the better source of fiber at 6g per 100g. Kiwi provides 92.7mg of vitamin C.
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