Peanuts vs. Raw Pumpkin Seeds
Nutrition comparison of Peanuts 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
peanuts
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and raw pumpkin seeds:
- Both peanuts and raw pumpkin seeds are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut has more niacin, pantothenic acid and Vitamin B6.
- Raw pumpkin seed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) 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 peanuts and raw pumpkin seeds are high in calories. Peanut has a little more calories (5%) than raw pumpkin seed by weight - peanut has 587 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, peanuts is lighter in protein, heavier in carbs and similar to raw pumpkin seeds for fat. Peanuts has a macronutrient ratio of 16:14:71 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 16% | 20% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 50% less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both peanuts and raw pumpkin seeds are high in dietary fiber. Peanut has 40% more dietary fiber than raw pumpkin seed - peanut has 8.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Peanuts and raw pumpkin seeds contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both peanuts and raw pumpkin seeds are high in protein. Raw pumpkin seed has 24% more protein than peanut - peanut has 24.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both peanuts and raw pumpkin seeds are high in saturated fat. Peanut is very similar to peanut for saturated fat - peanut has 7.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both peanuts and raw pumpkin seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than peanut - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and peanuts contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 126% more Vitamin E than raw pumpkin seed - peanut has 4.9mg 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 peanut - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6. Both peanuts and raw pumpkin seeds contain significant amounts of thiamin, riboflavin and folate.
| Peanuts | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.273 MG |
| Riboflavin | 0.197 MG | 0.153 MG |
| Niacin | 14.355 MG | 4.987 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | 0.143 MG |
| Folate | 97 UG | 58 UG |
Minerals
calcium
Both peanuts and raw pumpkin seeds are high in calcium. Peanut has 26% more calcium than raw pumpkin seed - peanut has 58mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 458% more iron than peanut - peanut has 1.6mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both peanuts and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 28% more potassium than peanut - peanut has 634mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.12 G |
| Total | 0.026 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than peanut per 100 grams.
| Peanuts | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.016 G | 0.131 G |
| linoleic acid | 9.715 G | 20.71 G |
| Total | 9.731 G | 20.841 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 Peanuts or Raw Pumpkin Seeds .
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Peanuts g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| MG % |
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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 peanuts or raw pumpkin seeds contain more calories in 100 grams?Both peanuts and raw pumpkin seeds are high in calories. Peanut has a little more calories ( 10%) than raw pumpkin seed by weight - peanut has 587 calories in 100g and raw pumpkin seed has 559 calories.
Does peanuts or raw pumpkin seeds contain more calcium?
Both peanuts and raw pumpkin seeds are high in calcium. Peanut has 30% more calcium than raw pumpkin seed - peanut has 58mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does peanuts or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 460% more iron than peanut - peanut has 1.6mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does peanuts or raw pumpkin seeds contain more potassium?
Both peanuts and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 30% more potassium than peanut - peanut has 634mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.