First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Pumpkin seed | Egg |
| Nutrient | pumpkin seed | egg |
| Protein | 9g | 18g |
| Carbohydrate | 7g | 1g |
| Fiber | 1g | 0g |
| Fat | 17g | 14g |
| Monounsat. Fat | 5g | 14g |
| Polyunsat. Fat | 8g | 2g |
| Saturated Fat | 3g | 4g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | pumpkin seed | egg |
| Choline | 5% | 83% |
| Vitamin A | 1% | 31% |
| Vitamin C | 1% | 0% |
| Vitamin E | 0% | 11% |
| Vitamin K | 24% | 1% |
Pumpkin seed have significantly more Vitamins K than egg. Egg have significantly more Vitamins A, E than pumpkin seed. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | pumpkin seed | egg |
| Vitamin B1 | 8% | 10% |
| Vitamin B2 | 11% | 61% |
| Vitamin B3 | 5% | 1% |
| Vitamin B5 | 3% | 40% |
| Vitamin B6 | 8% | 18% |
| Vitamin B12 | 0% | 90% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | pumpkin seed | egg |
| Sodium | 0% | 13% |
| Potasium | 9% | 5% |
| Calcium | 3% | 15% |
| Magnesium | 57% | 5% |
| Phosphorus | 75% | 46% |
| Iron | 92% | 43% |
| Manganese | 49% | 2% |
| Selenium | 5% | 99% |
| Copper | 51% | 14% |
| Zinc | 29% | 17% |