Pumpkin seeds vs. Peanut — Health Impact and Nutrition Comparison
Summary
Peanuts are rich in vitamin B3 (niacin), manganese, folate, vitamin B1 (thiamine), copper, phosphorus, vitamin 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.
Table of contents
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
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CarbsCarbs
+233.2%
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OtherOther
+63.1%
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ProteinProtein
+39.1%
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FatsFats
+153.8%
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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 monounsaturated, saturated, and polyunsaturated fats.
Cholesterol is not present in either of these foods.
Fat Type Comparison
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Sat. FatSaturated Fat
-41.6%
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Mono. FatMonounsaturated Fat
+304.9%
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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 more, vitamin B1 18 times more, vitamin B2 2.5 times more, vitamin B3 42 times more, vitamin B5 31 times more, vitamin 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
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Vitamin CVitamin C
+∞%
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Vitamin AVitamin A
+∞%
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Vitamin B1Vitamin B1
+1782.4%
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Vitamin B2Vitamin B2
+159.6%
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Vitamin B3Vitamin B3
+4118.9%
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Vitamin B5Vitamin B5
+3055.4%
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Vitamin B6Vitamin B6
+840.5%
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FolateFolate
+2566.7%
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 calcium, four 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
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MagnesiumMagnesium
+56%
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PotassiumPotassium
+30.4%
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ZincZinc
+215%
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CalciumCalcium
+67.3%
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IronIron
+38.4%
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CopperCopper
+65.8%
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PhosphorusPhosphorus
+308.7%
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ManganeseManganese
+289.9%
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 protein, monounsaturated 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 fiber, healthy fats, vitamins, and minerals. Pumpkin seeds are suitable for low-calorie, low-fat, and low-glycemic-index diets. They have been shown to prevent high-fat diet-induced obesity in animal studies and are compatible with keto, paleo, 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 fats, antioxidants, 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 trigonelline, nicotinic 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 magnesium, fiber, 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 fats, vitamins, 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 vomiting, diarrhea, urticaria, angioedema (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 damage, jaundice, loss of appetite, and, in extreme cases, liver failure or cancer (11). The likelihood of contamination is higher in warm, humid 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 rich, nutty flavor with a slightly sweet undertone, making them versatile in sweet and savory dishes. They are commonly used in peanut butter, snacks, 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 milder, earthy flavor and subtle nuttiness. They are often roasted and salted for a crunchy snack, used as a topping for soups, salads, and baked goods, or incorporated into granola and pesto.
Sources
- https://pubmed.ncbi.nlm.nih.gov/12119580/
- https://pubmed.ncbi.nlm.nih.gov/11033986/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746528/
- https://pubmed.ncbi.nlm.nih.gov/24564589/
- https://www.researchgate.net/publication/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
- https://pubmed.ncbi.nlm.nih.gov/26976217/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875412/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
- https://pubmed.ncbi.nlm.nih.gov/19875698/
- https://www.cancer.gov/about-cancer/causes-prevention/
- https://ifst.onlinelibrary.wiley.com/doi/abs/10.1046/
Infographic
Comparison summary table
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Lower in Sodium | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 446kcal | 567kcal | |
Protein | 18.55g | 25.8g | |
Fats | 19.4g | 49.24g | |
Vitamin C | 0.3mg | 0mg | |
Net carbs | 35.35g | 7.63g | |
Carbs | 53.75g | 16.13g | |
Magnesium | 262mg | 168mg | |
Calcium | 55mg | 92mg | |
Potassium | 919mg | 705mg | |
Iron | 3.31mg | 4.58mg | |
Sugar | 4.72g | ||
Fiber | 18.4g | 8.5g | |
Copper | 0.69mg | 1.144mg | |
Zinc | 10.3mg | 3.27mg | |
Phosphorus | 92mg | 376mg | |
Sodium | 18mg | 18mg | |
Vitamin A | 62IU | 0IU | |
Vitamin A | 3µg | 0µg | |
Vitamin E | 8.33mg | ||
Manganese | 0.496mg | 1.934mg | |
Selenium | 7.2µg | ||
Vitamin B1 | 0.034mg | 0.64mg | |
Vitamin B2 | 0.052mg | 0.135mg | |
Vitamin B3 | 0.286mg | 12.066mg | |
Vitamin B5 | 0.056mg | 1.767mg | |
Vitamin B6 | 0.037mg | 0.348mg | |
Folate | 9µg | 240µg | |
Choline | 52.5mg | ||
Saturated Fat | 3.67g | 6.279g | |
Monounsaturated Fat | 6.032g | 24.426g | |
Polyunsaturated fat | 8.844g | 15.558g | |
Tryptophan | 0.326mg | 0.25mg | |
Threonine | 0.683mg | 0.883mg | |
Isoleucine | 0.956mg | 0.907mg | |
Leucine | 1.572mg | 1.672mg | |
Lysine | 1.386mg | 0.926mg | |
Methionine | 0.417mg | 0.317mg | |
Phenylalanine | 0.924mg | 1.377mg | |
Valine | 1.491mg | 1.082mg | |
Histidine | 0.515mg | 0.652mg |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
- 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.