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.
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.
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 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Walnut (Nuts, walnuts, english) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Walnut 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 % |
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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 % |
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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 % |
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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 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.