Hazelnut vs. Raw Pumpkin Seeds
Nutrition comparison of Hazelnut 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
hazelnut
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and raw pumpkin seeds:
- Both hazelnut and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than hazelnut.
- Hazelnut is an excellent source of Vitamin E.
- Raw pumpkin seed has more niacin, however, hazelnut contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) 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 hazelnut and raw pumpkin seeds are high in calories. Hazelnut has 16% more calories than raw pumpkin seed - hazelnut has 646 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, hazelnut is lighter in protein, heavier in fat and similar to raw pumpkin seeds for carbs. Hazelnut has a macronutrient ratio of 9:10:81 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 10% | 7% |
| Fat | 81% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 39% less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both hazelnut and raw pumpkin seeds are high in dietary fiber. Hazelnut has 57% more dietary fiber than raw pumpkin seed - hazelnut has 9.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Hazelnut and raw pumpkin seeds contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both hazelnut and raw pumpkin seeds are high in protein. Raw pumpkin seed has 101% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and hazelnut has 48% less saturated fat than raw pumpkin seed - hazelnut has 4.5g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Hazelnut and raw pumpkin seeds contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Hazelnut and raw pumpkin seeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 601% more Vitamin E than raw pumpkin seed - hazelnut has 15.3mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than hazelnut - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more niacin, however, hazelnut contains more pantothenic acid and Vitamin B6. Both hazelnut and raw pumpkin seeds contain significant amounts of thiamin, riboflavin and folate.
| Hazelnut | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.338 MG | 0.273 MG |
| Riboflavin | 0.123 MG | 0.153 MG |
| Niacin | 2.05 MG | 4.987 MG |
| Pantothenic acid | 0.923 MG | ~ |
| Vitamin B6 | 0.62 MG | 0.143 MG |
| Folate | 88 UG | 58 UG |
Minerals
calcium
Both hazelnut and raw pumpkin seeds are high in calcium. Hazelnut has 167% more calcium than raw pumpkin seed - hazelnut has 123mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both hazelnut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 101% more iron than hazelnut - hazelnut has 4.4mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both hazelnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium (7%) than hazelnut by weight - hazelnut has 755mg 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, hazelnut has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than hazelnut per 100 grams. Both hazelnut and raw pumpkin seeds contain small amounts of alpha-carotene.
| Hazelnut | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 36 UG | 9 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.12 G |
| Total | 0.06 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 8.403 G | 20.71 G |
| Total | 8.403 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Hazelnut g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 % |
|
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% |
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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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 hazelnut or raw pumpkin seeds contain more calories in 100 grams?Both hazelnut and raw pumpkin seeds are high in calories. Hazelnut has 20% more calories than raw pumpkin seed - hazelnut has 646 calories in 100g and raw pumpkin seed has 559 calories.
Does hazelnut or raw pumpkin seeds contain more calcium?
Both hazelnut and raw pumpkin seeds are high in calcium. Hazelnut has 170% more calcium than raw pumpkin seed - hazelnut has 123mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does hazelnut or raw pumpkin seeds contain more iron?
Both hazelnut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 100% more iron than hazelnut - hazelnut has 4.4mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does hazelnut or raw pumpkin seeds contain more potassium?
Both hazelnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium ( 10%) than hazelnut by weight - hazelnut has 755mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.