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.
Detailed nutritional comparison of peanuts and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanuts src
Image of Pumpkin Seeds src

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) .

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