Cashews vs. Pumpkin Seeds

Nutrition comparison of Cashews and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cashews versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cashews and pumpkin seeds:

  • Both cashews and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pumpkin seed is a great source of calcium.
Detailed nutritional comparison of cashews 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: Cashews (Nuts, cashew nuts, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both cashews and pumpkin seeds are high in calories. Cashew has 24% more calories than pumpkin seed - cashew has 553 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Cashews has a macronutrient ratio of 13:21:67 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Pumpkin Seeds
Protein 13% 16%
Carbohydrates 21% 46%
Fat 67% 38%
Alcohol ~ ~

carbohydrates

Both cashews and pumpkin seeds are high in carbohydrates. Pumpkin seed has 78% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both cashews and pumpkin seeds are high in dietary fiber. Pumpkin seed has 458% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and pumpkin seed does not contain significant amounts.



Protein

protein

Both cashews and pumpkin seeds are high in protein. Cashew is very similar to cashew for protein - cashew has 18.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Cashew is high in saturated fat and pumpkin seed has 53% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Cashews and pumpkin seeds contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Pumpkin seeds and cashews contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashew has more Vitamin E than pumpkin seed - cashew has 0.9mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than pumpkin seed - cashew has 34.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cashews and pumpkin seeds contain significant amounts of riboflavin.

Cashews Pumpkin Seeds
Thiamin 0.423 MG 0.034 MG
Riboflavin 0.058 MG 0.052 MG
Niacin 1.062 MG 0.286 MG
Pantothenic acid 0.864 MG 0.056 MG
Vitamin B6 0.417 MG 0.037 MG
Folate 25 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 49% more calcium than cashew - cashew has 37mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both cashews and pumpkin seeds are high in iron. Cashew has 102% more iron than pumpkin seed - cashew has 6.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both cashews and pumpkin seeds are high in potassium. Pumpkin seed has 39% more potassium than cashew - cashew has 660mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cashews and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).

Cashews Pumpkin Seeds
alpha linoleic acid 0.062 G 0.077 G
Total 0.062 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, both cashews and pumpkin seeds contain significant amounts of linoleic acid.

Cashews Pumpkin Seeds
other omega 6 0.266 G ~
linoleic acid 7.782 G 8.759 G
Total 8.048 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: Cashews (Nuts, cashew nuts, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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