Cashew vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.69mg | 167% |
| Phosphorus | 593mg | 92mg | 72% |
| Fiber | 3.3g | 18.4g | 60% |
| Manganese | 1.655mg | 0.496mg | 50% |
| Monounsaturated fat | 23.797g | 6.032g | 44% |
| Iron | 6.68mg | 3.31mg | 42% |
| Zinc | 5.78mg | 10.3mg | 41% |
| Fats | 43.85g | 19.4g | 38% |
| Selenium | 19.9µg | 36% | |
| Vitamin B1 | 0.423mg | 0.034mg | 32% |
| Vitamin B6 | 0.417mg | 0.037mg | 29% |
| Vitamin K | 34.1µg | 28% | |
| Saturated fat | 7.783g | 3.67g | 19% |
| Vitamin B5 | 0.864mg | 0.056mg | 16% |
| Starch | 23.49g | 10% | |
| Potassium | 660mg | 919mg | 8% |
| Carbs | 30.19g | 53.75g | 8% |
| Magnesium | 292mg | 262mg | 7% |
| Polyunsaturated fat | 7.845g | 8.844g | 7% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B3 | 1.062mg | 0.286mg | 5% |
| Calories | 553kcal | 446kcal | 5% |
| Folate | 25µg | 9µg | 4% |
| Calcium | 37mg | 55mg | 2% |
| Protein | 18.22g | 18.55g | 1% |
| Vitamin C | 0.5mg | 0.3mg | 0% |
| Net carbs | 26.89g | 35.35g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 18mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B2 | 0.058mg | 0.052mg | 0% |
| Tryptophan | 0.287mg | 0.326mg | 0% |
| Threonine | 0.688mg | 0.683mg | 0% |
| Isoleucine | 0.789mg | 0.956mg | 0% |
| Leucine | 1.472mg | 1.572mg | 0% |
| Lysine | 0.928mg | 1.386mg | 0% |
| Methionine | 0.362mg | 0.417mg | 0% |
| Phenylalanine | 0.951mg | 0.924mg | 0% |
| Valine | 1.094mg | 1.491mg | 0% |
| Histidine | 0.456mg | 0.515mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
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% |
