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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+101.8%
Contains
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Magnesium
+11.5%
Contains
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Phosphorus
+544.6%
Contains
less
Sodium
-33.3%
Contains
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Copper
+218.1%
Contains
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Manganese
+233.7%
Contains
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Calcium
+48.6%
Contains
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Potassium
+39.2%
Contains
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Zinc
+78.2%
Contains
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Iron
+101.8%
Contains
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Magnesium
+11.5%
Contains
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Phosphorus
+544.6%
Contains
less
Sodium
-33.3%
Contains
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Copper
+218.1%
Contains
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Manganese
+233.7%
Contains
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Calcium
+48.6%
Contains
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Potassium
+39.2%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+1144.1%
Contains
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Vitamin B2
+11.5%
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Vitamin B3
+271.3%
Contains
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Vitamin B5
+1442.9%
Contains
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Vitamin B6
+1027%
Contains
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Folate
+177.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+1144.1%
Contains
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Vitamin B2
+11.5%
Contains
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Vitamin B3
+271.3%
Contains
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Vitamin B5
+1442.9%
Contains
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Vitamin B6
+1027%
Contains
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Folate
+177.8%
Contains
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+126%
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Water
+15.6%
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Carbs
+78%
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Other
+49.6%
Equal in Protein - 18.55
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Fats
+126%
Contains
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Water
+15.6%
Contains
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Carbs
+78%
Contains
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Other
+49.6%
Equal in Protein - 18.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+294.5%
Contains
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Saturated Fat
-52.8%
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Polyunsaturated fat
+12.7%
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Monounsaturated Fat
+294.5%
Contains
less
Saturated Fat
-52.8%
Contains
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 35.35g |
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| Protein | 18.22g | 18.55g |
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| Fats | 43.85g | 19.4g |
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| Carbs | 30.19g | 53.75g |
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| Calories | 553kcal | 446kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g |
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| Sugar | 5.91g |
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| Fiber | 3.3g | 18.4g |
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| Calcium | 37mg | 55mg |
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| Iron | 6.68mg | 3.31mg |
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| Magnesium | 292mg | 262mg |
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| Phosphorus | 593mg | 92mg |
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| Potassium | 660mg | 919mg |
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| Sodium | 12mg | 18mg |
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| Zinc | 5.78mg | 10.3mg |
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| Copper | 2.195mg | 0.69mg |
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| Manganese | 1.655mg | 0.496mg |
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| Selenium | 19.9µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.9mg |
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| Vitamin C | 0.5mg | 0.3mg |
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| Vitamin B1 | 0.423mg | 0.034mg |
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| Vitamin B2 | 0.058mg | 0.052mg |
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| Vitamin B3 | 1.062mg | 0.286mg |
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| Vitamin B5 | 0.864mg | 0.056mg |
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| Vitamin B6 | 0.417mg | 0.037mg |
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| Folate | 25µg | 9µg |
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| Vitamin K | 34.1µg |
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| Tryptophan | 0.287mg | 0.326mg |
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| Threonine | 0.688mg | 0.683mg |
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| Isoleucine | 0.789mg | 0.956mg |
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| Leucine | 1.472mg | 1.572mg |
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| Lysine | 0.928mg | 1.386mg |
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| Methionine | 0.362mg | 0.417mg |
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| Phenylalanine | 0.951mg | 0.924mg |
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| Valine | 1.094mg | 1.491mg |
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| Histidine | 0.456mg | 0.515mg |
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| Saturated Fat | 7.783g | 3.67g |
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| Monounsaturated Fat | 23.797g | 6.032g |
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| Polyunsaturated fat | 7.845g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
34%
4%
Minerals Daily Need Coverage Score
200%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 4.113g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.3)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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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.