Cashews vs. Raw Pumpkin Seeds
Nutrition comparison of Cashews and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and raw pumpkin seeds:
- Both cashews and raw pumpkin seeds are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Raw pumpkin seed has 3.2 times less sugar than cashew.
- Raw pumpkin seed has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6.
- Raw pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and raw pumpkin seeds are high in calories. Cashew is very similar to cashew for calories - cashew has 553 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, cashews is lighter in protein, heavier in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Cashews has a macronutrient ratio of 13:21:67 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 20% |
| Carbohydrates | 21% | 7% |
| Fat | 67% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and raw pumpkin seed has 65% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both cashews and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 82% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 3.2 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both cashews and raw pumpkin seeds are high in protein. Raw pumpkin seed has 66% more protein than cashew - cashew has 18.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both cashews and raw pumpkin seeds are high in saturated fat. Cashew is very similar to cashew for saturated fat - cashew has 7.8g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Cashews and raw pumpkin seeds contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and cashews contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and raw pumpkin seeds contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Cashew has 367% more Vitamin K than raw pumpkin seed - cashew has 34.1ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6. Both cashews and raw pumpkin seeds contain significant amounts of thiamin.
| Cashews | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.423 MG | 0.273 MG |
| Riboflavin | 0.058 MG | 0.153 MG |
| Niacin | 1.062 MG | 4.987 MG |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | 0.143 MG |
| Folate | 25 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 24% more calcium than cashew - cashew has 37mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both cashews and raw pumpkin seeds are high in iron. Raw pumpkin seed has 32% more iron than cashew - cashew has 6.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both cashews and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 23% more potassium than cashew - cashew has 660mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cashews | Raw Pumpkin Seeds | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 74 UG |
| beta-carotene | ~ | 9 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.12 G |
| Total | 0.062 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than cashew per 100 grams.
| Cashews | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 7.782 G | 20.71 G |
| Total | 7.782 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cashews g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 cashews or raw pumpkin seeds contain more calories in 100 grams?Both cashews and raw pumpkin seeds are high in calories. Cashew is quite similar to cashew for calories - cashew has 553 calories in 100g and raw pumpkin seed has 559 calories.
Does cashews or raw pumpkin seeds contain more iron?
Both cashews and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than cashew - cashew has 6.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does cashews or raw pumpkin seeds contain more potassium?
Both cashews and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 20% more potassium than cashew - cashew has 660mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.