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Pumpkin seeds vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seeds and Cashew

  • Pumpkin seeds have more Fiber, and Zinc, however, Cashew is richer in Copper, Phosphorus, Manganese, Iron, Vitamin B1, Vitamin B6, and Vitamin B5.
  • Cashew covers your daily Copper needs 167% more than Pumpkin seeds.
  • Cashew has 6 times less Fiber than Pumpkin seeds. Pumpkin seeds have 18.4g of Fiber, while Cashew has 3.3g.
  • Pumpkin seeds contain less Saturated Fat.

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

Infographic

Pumpkin seeds vs Cashew 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.
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%
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%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +39.2%
Contains more ZincZinc +78.2%
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%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +66.7%
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 FolateFolate +177.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +78%
Contains more OtherOther +49.6%
Contains more FatsFats +126%
Contains more WaterWater +15.6%
~equal in Protein ~18.22g

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Cashew
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
4%
Pumpkin seeds
32%
Cashew
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
200%
Cashew

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