Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Flour, chestnut?

Seeds, pumpkin seeds (pepitas), raw has more protein at 29.9g per 100g, compared to 5.29g for Flour, chestnut.

Which has more calories, Seeds, pumpkin seeds (pepitas), raw or Flour, chestnut?

Calorie data is not available for one or both foods.

Is Seeds, pumpkin seeds (pepitas), raw healthier than Flour, chestnut?

Based on vitamin and mineral density, Seeds, pumpkin seeds (pepitas), raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Seeds vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Seeds, pumpkin seeds (pepitas), raw is higher in more vitamins & minerals

Calories (kcal)

Seeds —

Flour —

Protein (g)

Seeds 29.9

Flour 5.29

Carbs (g)

Seeds 18.7

Flour 80.5

Fat (g)

Seeds 40.0

Flour 4.64

Fiber (g)

Seeds 5.08

Flour 8.71

Quick answers

Which has more protein?

Seeds, pumpkin seeds (pepitas), raw — 29.9g vs 5.29g per 100g.

Which is more nutrient-dense?

Seeds, pumpkin seeds (pepitas), raw 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	Flour	Diff
Macronutrients
Water	6.62 g	7.33 g	-10%
Protein	29.9 g	5.29 g	+466%
Total lipid (fat)	40.0 g	4.64 g	+763%
Carbohydrate, by difference	18.7 g	80.5 g	-77%
Fiber, total dietary	5.08 g	8.71 g	-42%
Fats & Fatty Acids
Fatty acids, total saturated	—	0.689 g
Fatty acids, total monounsaturated	—	1.26 g
Vitamins
Vitamin C, total ascorbic acid	—	4.05 mg
Minerals
Calcium, Ca	37.4 mg	55.8 mg	-33%
Iron, Fe	8.36 mg	1.62 mg	+416%
Magnesium, Mg	500 mg	68.8 mg	+627%
Phosphorus, P	1150 mg	134 mg	+757%
Potassium, K	691 mg	1032 mg	-33%
Sodium, Na	0 mg	0 mg	=
Zinc, Zn	6.34 mg	1.04 mg	+511%
Copper, Cu	1.23 mg	0.581 mg	+111%
Manganese, Mn	4.12 mg	2.90 mg	+42%
Selenium, Se	20.5 ug	0 ug
Other Nutrients
Energy (Atwater General Factors)	555 kcal	385 kcal	+44%
Energy (Atwater Specific Factors)	515 kcal	385 kcal	+34%
Nitrogen	5.64 g	0.998 g	+466%
Ash	4.77 g	2.30 g	+107%
Fatty acids, total polyunsaturated	—	1.51 g

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Seeds, pumpkin seeds (pepitas), raw nutrition facts Flour, chestnut nutrition facts Compare other foods →

Dig deeper — biggest differences

Phosphorus, P +757% in Seeds, pumpkin seeds (pepitas), raw Magnesium, Mg +627% in Seeds, pumpkin seeds (pepitas), raw Zinc, Zn +511% in Seeds, pumpkin seeds (pepitas), raw Protein +466% in Seeds, pumpkin seeds (pepitas), raw

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