Raw Pumpkin Seeds vs. Walnut

Nutrition comparison of Raw 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 raw pumpkin seeds versus walnut (100g each) below using 2020 USDA and NIH data[1].

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

  • Both walnut and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Raw pumpkin seed has more niacin, however, walnut contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of raw pumpkin seeds and walnut 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pumpkin Seeds src
Image of Walnut src

Calories and Carbs

calories

Both walnut and raw pumpkin seeds are high in calories. Walnut has 17% more calories than raw pumpkin seed - walnut has 654 calories per 100 grams and raw pumpkin seed has 559 calories.

For macronutrient ratios, raw pumpkin seeds is heavier in protein, lighter in fat and similar to walnut for carbs. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Pumpkin Seeds Walnut
Protein 20% 9%
Carbohydrates 7% 8%
Fat 73% 84%
Alcohol ~ ~

carbohydrates

Walnut and raw pumpkin seeds contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.

dietary fiber

Both walnut and raw pumpkin seeds are high in dietary fiber. Walnut has 12% more dietary fiber than raw pumpkin seed - walnut has 6.7g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.

sugar

Walnut and raw pumpkin seeds contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.

Protein

protein

Both walnut and raw pumpkin seeds are high in protein. Raw pumpkin seed has 98% more protein than walnut - walnut has 15.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.

Fat

saturated fat

Both walnut and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 41% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.

Vitamins

Vitamin C

Walnut and raw pumpkin seeds contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.

Vitamin A

Walnut and raw pumpkin seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.

Vitamin E

Raw pumpkin seed has 211% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.

Vitamin K

Walnut and raw pumpkin seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.

The B Vitamins

Raw pumpkin seed has more niacin, however, walnut contains more pantothenic acid and Vitamin B6. Both raw pumpkin seeds and walnut contain significant amounts of thiamin, riboflavin and folate.

Raw Pumpkin Seeds Walnut
Thiamin 0.273 MG 0.341 MG
Riboflavin 0.153 MG 0.15 MG
Niacin 4.987 MG 1.125 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 0.143 MG 0.537 MG
Folate 58 UG 98 UG

Minerals

calcium

Both walnut and raw pumpkin seeds are high in calcium. Walnut has 113% more calcium than raw pumpkin seed - walnut has 98mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.

iron

Both walnut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 203% more iron than walnut - walnut has 2.9mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.

potassium

Both walnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 83% more potassium than walnut - walnut has 441mg 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, both raw pumpkin seeds and walnut contain small amounts of beta-carotene.

Raw Pumpkin Seeds Walnut
beta-carotene 9 UG 12 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 74 UG 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.

Raw Pumpkin Seeds Walnut
alpha linoleic acid 0.12 G 9.08 G
Total 0.12 G 9.08 G

omega 6s

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

Raw Pumpkin Seeds Walnut
linoleic acid 20.71 G 38.093 G
other omega 6 ~ 0.063 G
Total 20.71 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Pumpkin Seeds or Walnut .

Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or raw pumpkin seeds contain more calories in 100 grams?
Both walnut and raw pumpkin seeds are high in calories. Walnut has 20% more calories than raw pumpkin seed - walnut has 654 calories in 100g and raw pumpkin seed has 559 calories.

Does walnut or raw pumpkin seeds contain more calcium?
Both walnut and raw pumpkin seeds are high in calcium. Walnut has 110% more calcium than raw pumpkin seed - walnut has 98mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.

Does walnut or raw pumpkin seeds contain more iron?
Both walnut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 200% more iron than walnut - walnut has 2.9mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.

Does walnut or raw pumpkin seeds contain more potassium?
Both walnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 80% more potassium than walnut - walnut has 441mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.