Pumpkin Seeds vs. Walnut
Nutrition comparison of Pumpkin Seeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and walnut:
- Both walnut and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and pumpkin seeds are high in calories. Walnut has 47% more calories than pumpkin seed - walnut has 654 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Walnut | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 46% | 8% |
| Fat | 38% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and walnut has 74% less carbohydrates than pumpkin seed - walnut has 13.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both walnut and pumpkin seeds are high in dietary fiber. Pumpkin seed has 175% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both walnut and pumpkin seeds are high in protein. Pumpkin seed has 22% more protein than walnut - walnut has 15.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pumpkin seed has 40% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Walnut and pumpkin seeds contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Walnut and pumpkin seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than pumpkin seed - walnut has 0.7mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Walnut and pumpkin seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Walnut | |
|---|---|---|
| Thiamin | 0.034 MG | 0.341 MG |
| Riboflavin | 0.052 MG | 0.15 MG |
| Niacin | 0.286 MG | 1.125 MG |
| Pantothenic acid | 0.056 MG | 0.57 MG |
| Vitamin B6 | 0.037 MG | 0.537 MG |
| Folate | 9 UG | 98 UG |
Minerals
calcium
Both walnut and pumpkin seeds are high in calcium. Walnut has 78% more calcium than pumpkin seed - walnut has 98mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both walnut and pumpkin seeds are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both walnut and pumpkin seeds are high in potassium. Pumpkin seed has 108% more potassium than walnut - walnut has 441mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 9.08 G |
| Total | 0.077 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pumpkin seed per 100 grams.
| Pumpkin Seeds | Walnut | |
|---|---|---|
| linoleic acid | 8.759 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 8.759 G | 38.156 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Walnut (Nuts, walnuts, english) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or pumpkin seeds contain more calories in 100 grams?Both walnut and pumpkin seeds are high in calories. Walnut has 50% more calories than pumpkin seed - walnut has 654 calories in 100g and pumpkin seed has 446 calories.
Does walnut or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and walnut has 70% fewer carbohydrates than pumpkin seed - walnut has 13.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does walnut or pumpkin seeds contain more calcium?
Both walnut and pumpkin seeds are high in calcium. Walnut has 80% more calcium than pumpkin seed - walnut has 98mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does walnut or pumpkin seeds contain more iron?
Both walnut and pumpkin seeds are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does walnut or pumpkin seeds contain more potassium?
Both walnut and pumpkin seeds are high in potassium. Pumpkin seed has 110% more potassium than walnut - walnut has 441mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.