Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison

Calories

Both are rich in calories; however, walnuts contain more calories than pumpkin seeds. It has 654 calories per 100 g, whereas pumpkin seeds have 446 calories per 100 g.

Minerals

Walnut contains more calcium, copper, phosphorus, and sodium than pumpkin seeds.

On the other hand, pumpkin seeds have more iron, magnesium, potassium, and zinc than a walnut. They fall in the range of the top 10% of foods as a source of magnesium and the range of the top 7% of foods as a source of potassium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Walnut

6

:

4

Pumpkin seed

Contains more Calcium +78.2%

Contains more Phosphorus +276.1%

Contains less Sodium -88.9%

Contains more Copper +129.9%

Contains more Manganese +588.3%

Contains more Iron +13.7%

Contains more Magnesium +65.8%

Contains more Potassium +108.4%

Contains more Zinc +233.3%

Walnut

Pumpkin seed

Contains more Calcium +78.2%

Contains more Phosphorus +276.1%

Contains less Sodium -88.9%

Contains more Copper +129.9%

Contains more Manganese +588.3%

Contains more Iron +13.7%

Contains more Magnesium +65.8%

Contains more Potassium +108.4%

Contains more Zinc +233.3%

Vitamins

Walnut has a higher amount of vitamins than pumpkin seeds. It has 13 times more Vitamin B6, nine times more Vitamin B1, and three times more Vitamin C than pumpkin seeds.

Vitamin B5, Vitamin B3, Vitamin B2, and folate are also high in walnut.

Despite that, pumpkin seeds have more Vitamin A than walnuts.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Walnut

9

:

1

Pumpkin seed

Contains more Vitamin C +333.3%

Contains more Vitamin B1 +902.9%

Contains more Vitamin B2 +188.5%

Contains more Vitamin B3 +293.4%

Contains more Vitamin B5 +917.9%

Contains more Vitamin B6 +1351.4%

Contains more Folate +988.9%

Contains more Vitamin A +210%

Walnut

Pumpkin seed

Contains more Vitamin C +333.3%

Contains more Vitamin B1 +902.9%

Contains more Vitamin B2 +188.5%

Contains more Vitamin B3 +293.4%

Contains more Vitamin B5 +917.9%

Contains more Vitamin B6 +1351.4%

Contains more Folate +988.9%

Contains more Vitamin A +210%

Fats

Walnut contains three times more fats than pumpkin seeds. It has 65.21 of fat per 100g, while pumpkin seeds contain 19.4g of fat per 100g. In particular, pumpkin seeds have less saturated fats, but walnut has more mono- and polyunsaturated fats. Walnut falls in the range of the top 2% of foods as a source of fat.

Protein

Walnut contains more protein than pumpkin seeds. Walnut provides 18.55g, whereas pumpkin seeds have 15g of protein per 100g.

Cholesterol

Walnut and pumpkin seeds have no cholesterol.

Carbs

Pumpkin seeds have four times more carbohydrates than a walnut. They contain 53.75g of carbs per 100g, whereas pumpkin seeds provide 13.71g of carbs per 100g.

Walnut contains 6.7g of fiber and 7g of net carbs. Pumpkin seeds are also richer in fiber: 18.4g of fiber and 35.35g of net carbs. Walnut is considered low-carb food.

Glycemic Index

Walnut has a GI equal to 15, whereas the GI of pumpkin seeds is unknown: however, one study shows that adding pooled pumpkin seeds to mixed meals reduces postprandial glycemia [1].

Diabetes

Because of their unsaturated fat and fiber content, nuts are one of several foods that can help people with type 2 diabetes.

According to the study, consuming one tablespoon of walnut oil daily for three months resulted in an 8% decrease in fasting blood sugar in 100 people with type 2 diabetes [2].

Several studies have found that taking pumpkin juice or seed powder supplements reduced blood sugar levels in people with type 2 diabetes [3].

Cardiovascular Health

Pumpkin seeds are high in antioxidants, magnesium, zinc, and fatty acids, which may benefit your heart [4].

Animal studies have also revealed that pumpkin seed oil may lower blood pressure and cholesterol levels, which are important risk factors for heart disease [5].

According to research, eating nuts may be beneficial to those who have cardiovascular issues. Consuming walnuts has been shown in one study to help lower blood pressure in people with high blood pressure [6]. Another study found that walnuts can help lower LDL cholesterol, a significant risk factor for cardiovascular disease [7].

Cancer

Walnuts contain high levels of omega-3 fats and antioxidants, which help prevent several diseases, including cancer. Besides, walnuts are also high in 18-carbon α-linolenic acid, which may prevent or inhibit the growth of cancer cells [8].

According to a large observational study, eating pumpkin seeds was linked to a lower risk of breast cancer in postmenopausal women [9].

Other research suggests that the lignans in pumpkin seeds may play an essential role in preventing and treating breast cancer [10].

Gut Health

Section reviewed by gastroenterologist Arpi Gasparyan

Eating walnuts can be beneficial to your gut microbiota and promote gut health. A daily intake of 43 grams of walnuts can increase beneficial bacteria, including those that produce butyric acid, a fatty acid that promotes gut health [11].

Brain Health

Walnuts contain amino acids and powerful antioxidants that have anti-inflammatory properties. According to several studies, including walnuts in your diet may improve cognitive function and lower your risk of developing mild cognitive impairment and Alzheimer's [12].