Mashed Potato vs Pumpkin Seed
Nutrition Comparison per 100g
Mashed Potato 5
vs 5 Pumpkin Seed
Vegetables vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Mashed Potato | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 113kcal | 559kcal | Mashed Potato |
| Protein | 2g | 30.2g | Pumpkin Seed |
| Total Fat | 4.2g | 49.1g | Mashed Potato |
| Carbohydrates | 16.8g | 10.7g | Mashed Potato |
| Fiber | 1.4g | 6g | Pumpkin Seed |
| Sugar | 1.3g | 1.4g | Mashed Potato |
| Vitamin C | 6.5mg | 1.9mg | Mashed Potato |
| Calcium | 22mg | 46mg | Pumpkin Seed |
| Iron | 0.3mg | 8.8mg | Pumpkin Seed |
| Potassium | 284mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Mashed Potato
Protein: 2g Fat: 4.2g Carbs: 16.8g
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.
Mashed Potato vs Pumpkin Seed — Key Takeaway
Mashed Potato has 446 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.
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