Cashews vs. Pumpkin Seeds
Nutrition comparison of Cashews and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and pumpkin seeds:
- Both cashews and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and pumpkin seeds are high in calories. Cashew has 24% more calories than pumpkin seed - cashew has 553 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Cashews has a macronutrient ratio of 13:21:67 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 21% | 46% |
| Fat | 67% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and pumpkin seeds are high in carbohydrates. Pumpkin seed has 78% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both cashews and pumpkin seeds are high in dietary fiber. Pumpkin seed has 458% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both cashews and pumpkin seeds are high in protein. Cashew is very similar to cashew for protein - cashew has 18.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pumpkin seed has 53% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Cashews and pumpkin seeds contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and cashews contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than pumpkin seed - cashew has 0.9mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than pumpkin seed - cashew has 34.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cashews and pumpkin seeds contain significant amounts of riboflavin.
| Cashews | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.423 MG | 0.034 MG |
| Riboflavin | 0.058 MG | 0.052 MG |
| Niacin | 1.062 MG | 0.286 MG |
| Pantothenic acid | 0.864 MG | 0.056 MG |
| Vitamin B6 | 0.417 MG | 0.037 MG |
| Folate | 25 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 49% more calcium than cashew - cashew has 37mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both cashews and pumpkin seeds are high in iron. Cashew has 102% more iron than pumpkin seed - cashew has 6.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both cashews and pumpkin seeds are high in potassium. Pumpkin seed has 39% more potassium than cashew - cashew has 660mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.077 G |
| Total | 0.062 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both cashews and pumpkin seeds contain significant amounts of linoleic acid.
| Cashews | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 8.759 G |
| Total | 8.048 G | 8.759 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: Cashews (Nuts, cashew nuts, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cashews 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 | |||
FAQ
Does cashews or pumpkin seeds contain more calories in 100 grams?Both cashews and pumpkin seeds are high in calories. Cashew has 20% more calories than pumpkin seed - cashew has 553 calories in 100g and pumpkin seed has 446 calories.
Does cashews or pumpkin seeds have more carbohydrates?
By weight, both cashews and pumpkin seeds are high in carbohydrates. pumpkin seed has 80% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does cashews or pumpkin seeds contain more iron?
Both cashews and pumpkin seeds are high in iron. Cashew has 100% more iron than pumpkin seed - cashew has 6.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does cashews or pumpkin seeds contain more potassium?
Both cashews and pumpkin seeds are high in potassium. Pumpkin seed has 40% more potassium than cashew - cashew has 660mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.