Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and pumpkin seeds:
Both cashew butter and pumpkin seeds are high in calories. Cashew butter has 32% more calories than pumpkin seed - cashew butter has 587 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, cashew butter is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Pumpkin Seeds | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 18% | 46% |
| Fat | 71% | 39% |
| Alcohol | ~ | ~ |
Pumpkin seed is high in carbohydrates and cashew butter has 49% less carbohydrates than pumpkin seed - cashew butter has 27.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
Pumpkin seed is an excellent source of dietary fiber and it has 820% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Both cashew butter and pumpkin seeds are high in protein. Cashew butter is very similar to cashew butter for protein - cashew butter has 17.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Cashew butter is high in saturated fat and pumpkin seed has 62% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Pumpkin seeds and cashew butter contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Pumpkin seeds and cashew butter contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cashew Butter | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.312 MG | 0.034 MG |
| Riboflavin | 0.187 MG | 0.052 MG |
| Niacin | 1.599 MG | 0.286 MG |
| Pantothenic acid | 1.201 MG | 0.056 MG |
| Vitamin B6 | 0.252 MG | 0.037 MG |
| Folate | 68 UG | 9 UG |
Both cashew butter and pumpkin seeds are high in calcium. Pumpkin seed has 28% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
Both cashew butter and pumpkin seeds are high in iron. Cashew butter has 52% more iron than pumpkin seed - cashew butter has 5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
Both cashew butter and pumpkin seeds are high in potassium. Pumpkin seed has 68% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Cashew Butter | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.077 G |
| Total | 0.171 G | 0.077 G |
Comparing omega-6 fatty acids, both cashew butter and pumpkin seeds contain significant amounts of linoleic acid.
| Cashew Butter | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 8.166 G | 8.759 G |
| Total | 8.166 G | 8.759 G |
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: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cashew Butter g
()
|
Daily Values (%) |
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 | |||