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Cashew vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between Cashew and Pumpkin seeds

  • Cashew has more Copper, Phosphorus, Manganese, Iron, Vitamin B1, Vitamin B6, and Vitamin B5, however, Pumpkin seeds are richer in Fiber, and Zinc.
  • Cashew covers your daily Copper needs 167% more than Pumpkin seeds.
  • Pumpkin seeds have 15 times less Vitamin B5 than Cashew. Cashew has 0.864mg of Vitamin B5, while Pumpkin seeds have 0.056mg.
  • Pumpkin seeds contain less Saturated Fat.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cashew vs Pumpkin seeds infographic
Infographic link

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.
Cashew
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +11.5%
Contains more IronIron +101.8%
Contains more CopperCopper +218.1%
Contains more PhosphorusPhosphorus +544.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +233.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +39.2%
Contains more ZincZinc +78.2%

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.
Cashew
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1144.1%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B5Vitamin B5 +1442.9%
Contains more Vitamin B6Vitamin B6 +1027%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +177.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +126%
Contains more WaterWater +15.6%
Contains more CarbsCarbs +78%
Contains more OtherOther +49.6%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +294.5%
Contains less Sat. FatSaturated Fat -52.8%
Contains more Poly. FatPolyunsaturated fat +12.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Pumpkin seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Pumpkin seeds Opinion
Calories 553kcal 446kcal Cashew
Protein 18.22g 18.55g Pumpkin seeds
Fats 43.85g 19.4g Cashew
Vitamin C 0.5mg 0.3mg Cashew
Net carbs 26.89g 35.35g Pumpkin seeds
Carbs 30.19g 53.75g Pumpkin seeds
Magnesium 292mg 262mg Cashew
Calcium 37mg 55mg Pumpkin seeds
Potassium 660mg 919mg Pumpkin seeds
Iron 6.68mg 3.31mg Cashew
Sugar 5.91g Pumpkin seeds
Fiber 3.3g 18.4g Pumpkin seeds
Copper 2.195mg 0.69mg Cashew
Zinc 5.78mg 10.3mg Pumpkin seeds
Starch 23.49g Cashew
Phosphorus 593mg 92mg Cashew
Sodium 12mg 18mg Cashew
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.9mg Cashew
Manganese 1.655mg 0.496mg Cashew
Selenium 19.9µg Cashew
Vitamin B1 0.423mg 0.034mg Cashew
Vitamin B2 0.058mg 0.052mg Cashew
Vitamin B3 1.062mg 0.286mg Cashew
Vitamin B5 0.864mg 0.056mg Cashew
Vitamin B6 0.417mg 0.037mg Cashew
Vitamin K 34.1µg Cashew
Folate 25µg 9µg Cashew
Saturated Fat 7.783g 3.67g Pumpkin seeds
Monounsaturated Fat 23.797g 6.032g Cashew
Polyunsaturated fat 7.845g 8.844g Pumpkin seeds
Tryptophan 0.287mg 0.326mg Pumpkin seeds
Threonine 0.688mg 0.683mg Cashew
Isoleucine 0.789mg 0.956mg Pumpkin seeds
Leucine 1.472mg 1.572mg Pumpkin seeds
Lysine 0.928mg 1.386mg Pumpkin seeds
Methionine 0.362mg 0.417mg Pumpkin seeds
Phenylalanine 0.951mg 0.924mg Cashew
Valine 1.094mg 1.491mg Pumpkin seeds
Histidine 0.456mg 0.515mg Pumpkin seeds
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cashew
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
200%
Cashew
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 4.113g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.3)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.