Peanuts vs. Pumpkin Seeds
Nutrition comparison of Peanuts and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and pumpkin seeds:
- Both pumpkin seeds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than pumpkin seed.
- Pumpkin seed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and peanuts are high in calories. Peanut has 32% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Peanuts has a macronutrient ratio of 16:14:71 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Pumpkin Seeds | |
|---|---|---|
| Protein | 16% | 16% |
| Carbohydrates | 14% | 46% |
| Fat | 71% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and peanut has 60% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both pumpkin seeds and peanuts are high in dietary fiber. Pumpkin seed has 119% more dietary fiber than peanut - pumpkin seed has 18.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and peanuts are high in protein. Peanut has 31% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and pumpkin seed has 52% less saturated fat than peanut - pumpkin seed has 3.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pumpkin seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and peanuts contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Pumpkin seeds and peanuts contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than pumpkin seed - peanut has 4.9mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.034 MG |
| Riboflavin | 0.197 MG | 0.052 MG |
| Niacin | 14.355 MG | 0.286 MG |
| Pantothenic acid | 1.011 MG | 0.056 MG |
| Vitamin B6 | 0.466 MG | 0.037 MG |
| Folate | 97 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and peanuts are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 109% more iron than peanut - pumpkin seed has 3.3mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pumpkin seeds and peanuts are high in potassium. Pumpkin seed has 45% more potassium than peanut - pumpkin seed has 919mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.077 G |
| Total | 0.026 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and pumpkin seeds contain significant amounts of linoleic acid.
| Peanuts | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 8.759 G |
| Total | 9.719 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Peanuts g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or peanuts contain more calories in 100 grams?Both pumpkin seeds and peanuts are high in calories. Peanut has 30% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and peanut has 587 calories.
Does pumpkin seeds or peanuts have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and peanut has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does pumpkin seeds or peanuts contain more calcium?
Both pumpkin seeds and peanuts are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium in 100 grams and peanut has 58mg of calcium.
Does pumpkin seeds or peanuts contain more iron?
Pumpkin seed is an abundant source of iron and it has 110% more iron than peanut - pumpkin seed has 3.3mg of iron in 100 grams and peanut has 1.6mg of iron.
Does pumpkin seeds or peanuts contain more potassium?
Both pumpkin seeds and peanuts are high in potassium. Pumpkin seed has 50% more potassium than peanut - pumpkin seed has 919mg of potassium in 100 grams and peanut has 634mg of potassium.