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Cashew vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Cashew and Pumpkin seed

  • Cashew has more Copper, Phosphorus, Manganese, Iron, Vitamin B1, Vitamin B6, and Vitamin B5, however Pumpkin seed is richer in Fiber, and Zinc.
  • Cashew covers your daily Copper needs 167% more than Pumpkin seed.
  • Pumpkin seed has 15 times less Vitamin B5 than Cashew. Cashew has 0.864mg of Vitamin B5, while Pumpkin seed has 0.056mg.
  • Pumpkin seed contains 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 seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +101.8%
Contains more Magnesium +11.5%
Contains more Copper +218.1%
Contains more Phosphorus +544.6%
Contains less Sodium -33.3%
Contains more Calcium +48.6%
Contains more Potassium +39.2%
Contains more Zinc +78.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +101.8%
Contains more Magnesium +11.5%
Contains more Copper +218.1%
Contains more Phosphorus +544.6%
Contains less Sodium -33.3%
Contains more Calcium +48.6%
Contains more Potassium +39.2%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
9
:
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +1144.1%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +1442.9%
Contains more Vitamin B6 +1027%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +1144.1%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +1442.9%
Contains more Vitamin B6 +1027%
Contains more Folate +177.8%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
4
Pumpkin seed
Mineral Summary Score
209
Cashew
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
111%
Pumpkin seed
Carbohydrates
30%
Cashew
54%
Pumpkin seed
Fats
202%
Cashew
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Pumpkin seed
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 4.113g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed 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.

All nutrients comparison - raw data values

Nutrient Cashew Pumpkin seed Opinion
Calories 553 446 Cashew
Protein 18.22 18.55 Pumpkin seed
Fats 43.85 19.4 Cashew
Vitamin C 0.5 0.3 Cashew
Carbs 30.19 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 3.31 Cashew
Calcium 37 55 Pumpkin seed
Potassium 660 919 Pumpkin seed
Magnesium 292 262 Cashew
Sugar 5.91 Pumpkin seed
Fiber 3.3 18.4 Pumpkin seed
Copper 2.195 0.69 Cashew
Zinc 5.78 10.3 Pumpkin seed
Starch 23.49 Cashew
Phosphorus 593 92 Cashew
Sodium 12 18 Cashew
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.034 Cashew
Vitamin B2 0.058 0.052 Cashew
Vitamin B3 1.062 0.286 Cashew
Vitamin B5 0.864 0.056 Cashew
Vitamin B6 0.417 0.037 Cashew
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 25 9 Cashew
Trans Fat
Saturated Fat 7.783 3.67 Pumpkin seed
Monounsaturated Fat 23.797 6.032 Cashew
Polyunsaturated fat 7.845 8.844 Pumpkin seed
Tryptophan 0.287 0.326 Pumpkin seed
Threonine 0.688 0.683 Cashew
Isoleucine 0.789 0.956 Pumpkin seed
Leucine 1.472 1.572 Pumpkin seed
Lysine 0.928 1.386 Pumpkin seed
Methionine 0.362 0.417 Pumpkin seed
Phenylalanine 0.951 0.924 Cashew
Valine 1.094 1.491 Pumpkin seed
Histidine 0.456 0.515 Pumpkin seed
Fructose 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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