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Pumpkin seeds vs. Peanut — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on October 04, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Pumpkin seeds
vs
Peanut

Summary 

Peanuts are rich in vitamin B3 (niacin), manganesefolate, vitamin B1 (thiamine), copperphosphorusvitamin B5 (pantothenic acid), and vitamin B6, making them an excellent choice for supporting energy metabolism and brain function. Peanuts provide 74% more vitamin B3 than pumpkin seeds. 

On the other hand, pumpkin seeds are high in zinc and fiber content, crucial for immune function and digestive health. While peanuts contain 1.767 mg of vitamin B5, pumpkin seeds have significantly less, with only 0.056 mg, indicating that peanuts are a much richer source of this vitamin

Introduction 

Peanuts and Pumpkin seeds are among the most popular snacks; today, we'll explore which is better and what the nutritional and health distinctions are.  

Nutrition

The nutritional information is for raw peanuts of all varieties and whole, roasted pumpkin and squash seeds without salt. 

Macronutrients and Calories

One average serving size of peanuts and pumpkin seeds equals one oz weighing 28.35 grams.

We are using a 100-gram serving to make the comparison easier. However, the average serving size is much smaller.

Peanuts and pumpkin seeds, both high in nutrients, share an almost identical nutritional density. Peanuts contain 7% water, while pumpkin seeds contain 5% water.

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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +233.2%
Contains more OtherOther +63.1%
Contains more ProteinProtein +39.1%
Contains more FatsFats +153.8%
Contains more WaterWater +44.4%

Calories

One hundred grams of peanuts contains 567 calories, while pumpkin seeds have fewer calories, containing 446 calories in a 100g serving.'

The calories in both of these types of nuts are very high

Protein

Peanuts are higher in proteins (25.8 g) when compared with pumpkin seeds (18.55 g).

Both contain a high level of all essential amino acids. Peanuts are higher in threonine, leucine, phenylalanine, and histidine, while pumpkin seeds contain more tryptophan, isoleucine, lysine, methionine, and valine.

Fats

While nutritious, peanuts are significantly higher in fats than pumpkin seeds. Both are high in healthy fats, containing large amounts of monounsaturated and polyunsaturated fatty acids. Peanuts are much higher in monounsaturatedsaturated, and polyunsaturated fats.

Cholesterol is not present in either of these foods.

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
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -41.6%
Contains more Mono. FatMonounsaturated Fat +304.9%
Contains more Poly. FatPolyunsaturated fat +75.9%

Carbohydrates

Pumpkin seeds contain three times more carbohydrates compared to peanuts.  

A 100-gram portion of pumpkin seeds has 53.8 grams of carbohydrates, whereas a similar dose of peanuts includes just 16.13 grams.

Most of these carbohydrates are dietary fiber and net carbs. Consequently, pumpkin seeds are two times richer in dietary fiber than peanuts.

Vitamins

Peanuts are overall higher in vitamins, being higher in vitamin E 8 times morevitamin B1 18 times morevitamin B2 2.5 times morevitamin B3 42 times morevitamin B5 31 times morevitamin B6 9 times more, and folate form of vitamin B9 26 times more.

Conversely, pumpkin seeds are richer in vitamin C and vitamin A, while peanuts lack vitamin C.

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%
Peanut
8
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1782.4%
Contains more Vitamin B2Vitamin B2 +159.6%
Contains more Vitamin B3Vitamin B3 +4118.9%
Contains more Vitamin B5Vitamin B5 +3055.4%
Contains more Vitamin B6Vitamin B6 +840.5%
Contains more FolateFolate +2566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Minerals

Both peanuts and pumpkin seeds are rich in various minerals.

Peanuts are especially a great source of copper, containing 1.144 mg per 100 g. They provide around two times more copper and calciumfour times more manganese and phosphorus, and seven times more selenium. They are also richer in iron and choline.

Pumpkin seeds, on the other hand, are higher in potassium, zinc, and magnesium.

It is important to note that even though peanuts and pumpkin seeds are both low in sodium.

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%
Peanut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +56%
Contains more PotassiumPotassium +30.4%
Contains more ZincZinc +215%
Contains more CalciumCalcium +67.3%
Contains more IronIron +38.4%
Contains more CopperCopper +65.8%
Contains more PhosphorusPhosphorus +308.7%
Contains more ManganeseManganese +289.9%
~equal in Sodium ~18mg

Oxalates

The oxalate content of peanuts is 76 mg, and the oxalate content of pumpkin seeds is 0 mg per 100 grams. Peanuts are known to be rich in oxalates.

Glycemic Index

The glycemic index of peanuts is 13, which is considered low, making them a great choice for keeping blood sugar constant. Pumpkin seeds do not have an established glycemic index.

Acidity

Peanuts and pumpkin seeds differ notably in their acid-alkaline effects on the body, as indicated by their PRAL (potential renal acid load) values. Peanuts have a PRAL of 6.2, categorizing them as acidic foods, which means their consumption can contribute to the body's acid load and potentially impact acid-base balance. In contrast, pumpkin seeds possess a PRAL of -14.3, classifying them as alkaline-forming foods that can help neutralize excess acidity in the body.

Weight Loss and Diets

Despite their high-calorie content, peanuts and pumpkin seeds provide unique benefits for weight management. Peanuts, rich in proteinmonounsaturated fats, and insoluble dietary fiber, have been extensively studied for their role in maintaining a healthy weight. Observational studies suggest that peanut consumption may help reduce the risk of obesity by promoting fullness and reducing overall food intake (1, 2). In some cases, replacing other dietary fats with peanuts has led to weight loss, and peanuts' filling nature often leads to reduced calorie consumption from other foods.

On the other hand, pumpkin seeds, though also calorie-dense, can be part of a healthy weight loss diet due to their rich content of dietary fiberhealthy fatsvitamins, and minerals. Pumpkin seeds are suitable for low-calorielow-fat, and low-glycemic-index diets. They have been shown to prevent high-fat diet-induced obesity in animal studies and are compatible with ketopaleo, and Mediterranean diets when consumed in moderation.

Health Benefits

Cardiovascular Health

Peanut and pumpkin seeds offer significant cardiovascular benefits, but their nutrient profiles and mechanisms differ. Peanuts are high in monounsaturated fats, which have been shown to lower total cholesterol by 11% and "bad" LDL cholesterol by 14% while maintaining "good" HDL cholesterol and reducing triglycerides. This heart-protective effect is further supported by compounds like coenzyme Q10, which helps protect the heart during hypoxic conditions, such as high altitudes or clogged arteries. Peanuts, also recognized as a functional food, lower the chance of coronary heart disease when included in a balanced diet (3). Pumpkin seeds, on the other hand, also contribute to cardiovascular health through their nutrient content, which includes heart-healthy fatsantioxidants, and other bioactive compounds. Animal studies have shown that pumpkin seeds can decrease total and LDL cholesterol levels, thus supporting a healthy cardiovascular system (4).

Diabetes

Pumpkin seeds have been studied for their hypoglycemic qualities, attributed to compounds like trigonellinenicotinic acid, and D-chiro inositol (5). These compounds help maintain glycemic control and offer protective qualities during hyperglycemic disorders, making pumpkin seeds a valuable addition to diets to manage blood sugar levels (6). 

The American Diabetes Association recognizes peanuts as a diabetes superfood. These nuts contribute to glycemic control through their rich magnesiumfiber, and heart-healthy oils. These nutrients help stabilize blood glucose levels without causing significant spikes, making peanuts a safe and beneficial snack for people with diabetes (7).

  Cancer

Pumpkin seeds have shown encouraging results in suppressing the development of cancer cells in the colon, breast, and prostate. This is mostly due to certain chemicals in pumpkin seed extract that can limit cell growth and lower the risk of cancer formation (8). Conversely, peanuts are rich in unsaturated fatsvitamins, minerals, and phytosterols, which have been studied for their cancer-preventive effects. Research has shown that the phytosterols in peanuts can significantly reduce prostate tumor growth by over 40% and decrease the spread of cancer to other parts of the body by almost 50% (7). This makes peanuts particularly effective in reducing the risk and progression of prostate cancer.

Downsides and Risks

Tree nut allergy is widespread and frequently severe (9). The specific etiology of the allergy remains unknown.

The cotyledons, components of the seed embryo, are most likely the principal allergen source for most people, as the skins and hearts are frequently removed during processing.

Symptoms may include vomitingdiarrheaurticariaangioedema (swelling of the lips, face, throat, and skin), asthma, and anaphylactic shock (10). 

Aflatoxin, also found in peanuts, is a potent toxin that can lead to severe health issues, including liver damagejaundiceloss of appetite, and, in extreme cases, liver failure or cancer (11). The likelihood of contamination is higher in warmhumid conditions. Still, it can be minimized through proper storage techniques, such as drying peanuts thoroughly after harvesting and maintaining low temperature and humidity levels (12). 

Apart from aflatoxins, peanuts also contain antinutrients like phytic acid, which can hinder the uptake of essential minerals like zinc and iron, diminishing their nutritional worth (13). This is usually not an issue for those with a balanced diet, but it may be for communities whose diets mostly consist of grains or legumes, and meat consumption is low. 

Classification

Peanuts (Arachis hypogaea), commonly called groundnuts, are the edible seeds of legume plants. Though botanically classified as legumes, they are often treated as nuts in culinary contexts due to their similar nutritional properties, such as their high protein and oil content.

The seeds of pumpkins and other squash varieties called pepitas are edible. Unlike peanuts, which belong to the legume family, pumpkin seeds are derived from gourds

Taste and Use

Peanuts have a richnutty flavor with a slightly sweet undertone, making them versatile in sweet and savory dishes. They are commonly used in peanut buttersnacks, and confections like peanut brittle and as a key ingredient in many Asian dishes, such as peanut sauce for satay. In contrast, pumpkin seeds, or pepitas, have a milderearthy flavor and subtle nuttiness. They are often roasted and salted for a crunchy snack, used as a topping for soupssalads, and baked goods, or incorporated into granola and pesto

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: October 04, 2024
Medically reviewed by Elen Khachatrian

Infographic

Pumpkin seeds vs Peanut infographic
Infographic link

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 Peanut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Peanut Opinion
Calories 446kcal 567kcal Peanut
Protein 18.55g 25.8g Peanut
Fats 19.4g 49.24g Peanut
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 7.63g Pumpkin seeds
Carbs 53.75g 16.13g Pumpkin seeds
Magnesium 262mg 168mg Pumpkin seeds
Calcium 55mg 92mg Peanut
Potassium 919mg 705mg Pumpkin seeds
Iron 3.31mg 4.58mg Peanut
Sugar 4.72g Pumpkin seeds
Fiber 18.4g 8.5g Pumpkin seeds
Copper 0.69mg 1.144mg Peanut
Zinc 10.3mg 3.27mg Pumpkin seeds
Phosphorus 92mg 376mg Peanut
Sodium 18mg 18mg
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 8.33mg Peanut
Manganese 0.496mg 1.934mg Peanut
Selenium 7.2µg Peanut
Vitamin B1 0.034mg 0.64mg Peanut
Vitamin B2 0.052mg 0.135mg Peanut
Vitamin B3 0.286mg 12.066mg Peanut
Vitamin B5 0.056mg 1.767mg Peanut
Vitamin B6 0.037mg 0.348mg Peanut
Folate 9µg 240µg Peanut
Choline 52.5mg Peanut
Saturated Fat 3.67g 6.279g Pumpkin seeds
Monounsaturated Fat 6.032g 24.426g Peanut
Polyunsaturated fat 8.844g 15.558g Peanut
Tryptophan 0.326mg 0.25mg Pumpkin seeds
Threonine 0.683mg 0.883mg Peanut
Isoleucine 0.956mg 0.907mg Pumpkin seeds
Leucine 1.572mg 1.672mg Peanut
Lysine 1.386mg 0.926mg Pumpkin seeds
Methionine 0.417mg 0.317mg Pumpkin seeds
Phenylalanine 0.924mg 1.377mg Peanut
Valine 1.491mg 1.082mg Pumpkin seeds
Histidine 0.515mg 0.652mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
75%
Peanut
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 2.609g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.