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Pumpkin seed vs Cashew - In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Cashew

  • Pumpkin seed has 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 seed.
  • Cashew has 6 times less Fiber than Pumpkin seed. Pumpkin seed has 18.4g of Fiber, while Cashew has 3.3g.
  • Pumpkin seed contains 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 seed vs Cashew 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 Calcium +48.6%
Contains more Potassium +39.2%
Contains more Zinc +78.2%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Calcium +48.6%
Contains more Potassium +39.2%
Contains more Zinc +78.2%
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%

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
:
9
Cashew
Contains more Vitamin A +∞%
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%
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%
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%
Contains more Vitamin A +∞%
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%

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.
Pumpkin seed 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 seed Cashew Opinion
Calories 446kcal 553kcal Cashew
Protein 18.55g 18.22g Pumpkin seed
Fats 19.4g 43.85g Cashew
Vitamin C 0.3mg 0.5mg Cashew
Net carbs 35.35g 26.89g Pumpkin seed
Carbs 53.75g 30.19g Pumpkin seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 6.68mg Cashew
Calcium 55mg 37mg Pumpkin seed
Potassium 919mg 660mg Pumpkin seed
Magnesium 262mg 292mg Cashew
Sugar g 5.91g Pumpkin seed
Fiber 18.4g 3.3g Pumpkin seed
Copper 0.69mg 2.195mg Cashew
Zinc 10.3mg 5.78mg Pumpkin seed
Starch g 23.49g Cashew
Phosphorus 92mg 593mg Cashew
Sodium 18mg 12mg Cashew
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.9mg Cashew
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 34.1µg Cashew
Folate 9µg 25µg Cashew
Trans Fat g g
Saturated Fat 3.67g 7.783g Pumpkin seed
Monounsaturated Fat 6.032g 23.797g Cashew
Polyunsaturated fat 8.844g 7.845g Pumpkin seed
Tryptophan 0.326mg 0.287mg Pumpkin seed
Threonine 0.683mg 0.688mg Cashew
Isoleucine 0.956mg 0.789mg Pumpkin seed
Leucine 1.572mg 1.472mg Pumpkin seed
Lysine 1.386mg 0.928mg Pumpkin seed
Methionine 0.417mg 0.362mg Pumpkin seed
Phenylalanine 0.924mg 0.951mg Cashew
Valine 1.491mg 1.094mg Pumpkin seed
Histidine 0.515mg 0.456mg Pumpkin seed
Fructose g 0.05g Cashew

Which food is preferable for your diet?

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

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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
4
Pumpkin seed
34
Cashew
Mineral Summary Score
120
Pumpkin seed
209
Cashew

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
111%
Pumpkin seed
109%
Cashew
Carbohydrates
54%
Pumpkin seed
30%
Cashew
Fats
90%
Pumpkin seed
202%
Cashew

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.

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. Pumpkin seed - 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.