Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, pumpkin and squash seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 559
Oil 900
Protein (g)
Seeds 30.2
Oil 0
Carbs (g)
Seeds 10.7
Oil 0
Fat (g)
Seeds 49.0
Oil 100
Fiber (g)
Seeds 6.00
Oil 0
Quick answers
Which has more protein?
Seeds, pumpkin and squash seed kernels, dried — 30.2g vs 0g per 100g.
Which has fewer calories?
Seeds, pumpkin and squash seed kernels, dried — 559 vs 900 kcal per 100g.
Which is more nutrient-dense?
Seeds, pumpkin and squash seed kernels, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 559 kcal | 900 kcal | -38% |
| Macronutrients | |||
| Water | 5.23 g | 0 g | |
| Protein | 30.2 g | 0 g | |
| Total lipid (fat) | 49.0 g | 100 g | -51% |
| Carbohydrate, by difference | 10.7 g | 0 g | |
| Fiber, total dietary | 6.00 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.66 g | 15.1 g | -43% |
| Fatty acids, total monounsaturated | 16.2 g | 21.4 g | -24% |
| Fatty acids, total trans | 0.064 g | 0.670 g | -90% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.273 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.153 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.99 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 0 mg | |
| Biotin (Vitamin B7) | 58.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 63.0 mg | 0.200 mg | +31400% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 9.00 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 8.18 mg | -73% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 0 mg | |
| Iron, Fe | 8.82 mg | 0.050 mg | +17540% |
| Magnesium, Mg | 592 mg | 0 mg | |
| Phosphorus, P | 1233 mg | 0 mg | |
| Potassium, K | 809 mg | 0 mg | |
| Sodium, Na | 7.00 mg | 0 mg | |
| Zinc, Zn | 7.81 mg | 0.010 mg | +78000% |
| Copper, Cu | 1.34 mg | 0 mg | |
| Manganese, Mn | 4.54 mg | — | |
| Selenium, Se | 9.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2339 kj | 3766 kj | -38% |
| Ash | 4.78 g | 0 g | |
| Total Sugars | 1.40 g | 0 g | |
| Sucrose | 1.13 g | — | |
| Glucose | 0.130 g | — | |
| Fructose | 0.150 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.47 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 16.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 74.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 35.1 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.440 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.30 ug | 184 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.059 g | 0.095 g | -38% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 5.36 g | 9.81 g | -45% |
| SFA 17:0 (Margaric acid) | 0.037 g | — | |
| SFA 18:0 (Stearic acid) | 2.87 g | 4.31 g | -33% |
| SFA 20:0 (Arachidic acid) | 0.212 g | 0.384 g | -45% |
| SFA 22:0 (Behenic acid) | 0.057 g | 0.386 g | -85% |
| SFA 24:0 (Lignoceric acid) | 0.044 g | 0.097 g | -55% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.048 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.048 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 16.1 g | 21.2 g | -24% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.1 g | 21.1 g | -24% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.056 g | 0.192 g | -71% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | 58.9 g | -64% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | 56.0 g | -63% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 20.7 g | 55.7 g | -63% |
| PUFA 18:2 CLAs | 0.004 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 2.96 g | -96% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.120 g | 2.68 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | — | 0.287 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.131 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.006 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.026 g | 0.096 g | -73% |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.025 g | 0.096 g | -74% |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.039 g | 0.287 g | -86% |
| Fatty acids, total trans-polyenoic | 0.039 g | 0.574 g | -93% |
| Tryptophan (EAA) | 0.576 g | — | |
| Threonine (EAA) | 0.998 g | — | |
| Isoleucine (EAA, BCAA) | 1.28 g | — | |
| Leucine (EAA, BCAA) | 2.42 g | — | |
| Lysine (EAA) | 1.24 g | — | |
| Methionine (EAA) | 0.603 g | — | |
| Cystine (conditionally essential) | 0.332 g | — | |
| Phenylalanine (EAA) | 1.73 g | — | |
| Tyrosine (conditionally essential) | 1.09 g | — | |
| Valine (EAA, BCAA) | 1.58 g | — | |
| Arginine (conditionally essential) | 5.35 g | — | |
| Histidine (EAA) | 0.780 g | — | |
| Alanine | 1.49 g | — | |
| Aspartic acid | 2.96 g | — | |
| Glutamic acid | 6.19 g | — | |
| Glycine (conditionally essential) | 1.84 g | — | |
| Proline (conditionally essential) | 1.32 g | — | |
| Serine | 1.67 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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