Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison
Summary
Walnut contains more phosphorus, manganese, copper, Vitamin B6, Vitamin B1, and folate. It also has less sodium and a lower glycemic index.
On the other hand, pumpkin seed provides more zinc, fiber, magnesium, potassium, and fewer sugars and saturated fat.
Table of contents
Introduction
This article compares two widely used foods: walnuts and pumpkin seeds.
What's The Actual Difference?
Walnuts belong to the genus Juglans. Walnuts are not actual botanical nuts but the edible seeds of a drupe. Pumpkin seed is the edible seed of a pumpkin or specific other squash cultivars.
They also differ in taste. Pumpkin seeds have a mild flavor, making them an excellent base for seasonings like those found in the recipes below, whereas walnuts are earthy and mild, but walnut skin might be slightly bitter.
Nutrition
At the bottom of this page, you can find nutrition infographics of pumpkin seeds and walnuts.
Calories
Both are rich in calories; however, walnuts contain more calories than pumpkin seeds. It has 654 calories per 100 g, whereas pumpkin seeds have 446 calories per 100 g.
Minerals
Walnut contains more calcium, copper, phosphorus, and sodium than pumpkin seeds.
On the other hand, pumpkin seeds have more iron, magnesium, potassium, and zinc than a walnut. They fall in the range of the top 10% of foods as a source of magnesium and the range of the top 7% of foods as a source of potassium.
Mineral Comparison
Contains
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MagnesiumMagnesium
+65.8%
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PotassiumPotassium
+108.4%
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IronIron
+13.7%
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ZincZinc
+233.3%
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CalciumCalcium
+78.2%
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CopperCopper
+129.9%
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PhosphorusPhosphorus
+276.1%
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SodiumSodium
-88.9%
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ManganeseManganese
+588.3%
Vitamins
Walnut has a higher amount of vitamins than pumpkin seeds. It has 13 times more Vitamin B6, nine times more Vitamin B1, and three times more Vitamin C than pumpkin seeds.
Vitamin B5, Vitamin B3, Vitamin B2, and folate are also high in walnuts.
Despite that, pumpkin seeds have more Vitamin A than walnuts.
Vitamin Comparison
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Vitamin AVitamin A
+210%
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Vitamin CVitamin C
+333.3%
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Vitamin B1Vitamin B1
+902.9%
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Vitamin B2Vitamin B2
+188.5%
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Vitamin B3Vitamin B3
+293.4%
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Vitamin B5Vitamin B5
+917.9%
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Vitamin B6Vitamin B6
+1351.4%
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FolateFolate
+988.9%
Fats
Walnuts contain three times more fats than pumpkin seeds. It has 65.21 of fat per 100g, while pumpkin seeds contain 19.4g of fat per 100g. In particular, pumpkin seeds have less saturated fats, but walnut has more mono- and polyunsaturated fats. Walnut falls in the range of the top 2% of foods as a source of fat.
Protein
Walnut contains more protein than pumpkin seeds. Walnut provides 18.55g, whereas pumpkin seeds have 15g of protein per 100g.
Cholesterol
Walnut and pumpkin seeds have no cholesterol.
Carbs
Pumpkin seeds have four times more carbohydrates than a walnut. They contain 53.75g of carbs per 100g, whereas pumpkin seeds provide 13.71g of carbs per 100g.
Walnut contains 6.7g of fiber and 7g of net carbs. Pumpkin seeds are also richer in fiber: 18.4g of fiber and 35.35g of net carbs. Walnut is considered low-carb food.
Glycemic Index
Walnut has a GI equal to 15, whereas the GI of pumpkin seeds is unknown: however, one study shows that adding pooled pumpkin seeds to mixed meals reduces postprandial glycemia (1).
Health Impact
Diabetes
Because of their unsaturated fat and fiber content, nuts are one of several foods that can help people with type 2 diabetes.
According to the study, consuming one tablespoon of walnut oil daily for three months resulted in an 8% decrease in fasting blood sugar in 100 people with type 2 diabetes (2).
Several studies have found that taking pumpkin juice or seed powder supplements reduced blood sugar levels in people with type 2 diabetes (3).
Cardiovascular Health
When it comes to cardiovascular health, both pumpkin seeds and walnuts offer valuable nutrients, but they have slightly different profiles.
Pumpkin Seeds (4):
- Rich in magnesium: Pumpkin seeds are an excellent source of magnesium, a mineral crucial for heart health. Magnesium helps regulate blood pressure and supports proper muscle and nerve function.
- High in antioxidants: They contain antioxidants like vitamin E, which can help reduce inflammation and oxidative stress in the body, potentially lowering the risk of atherosclerosis.
- Healthy fats: Pumpkin seeds provide a notable supply of heart-friendly fats, encompassing both monounsaturated and polyunsaturated fats.
- These fats can help lower LDL (“bad” cholesterol) levels when consumed as part of a balanced diet (5).
- Fiber content: They are also high in dietary fiber, which can help improve cholesterol levels and promote a healthy digestive system.
Walnuts:
- Omega-3 fatty acids: Walnuts stand out as an exceptional plant-based reservoir of omega-3 fatty acids, especially alpha-linolenic acid (ALA). Omega-3s are beneficial for heart health as they can reduce inflammation, lower triglyceride levels, and potentially improve arterial function (6).
- Antioxidants: Like pumpkin seeds, walnuts contain antioxidants that can help combat oxidative stress and inflammation in the body.
- Lower LDL cholesterol: Studies suggest that incorporating walnuts into the diet may help lower LDL cholesterol levels, thereby reducing the risk of cardiovascular disease (7).
- Blood pressure regulation: Some research indicates that regular consumption of walnuts may contribute to better blood pressure control, which is crucial for overall heart health.
Overall, both pumpkin seeds and walnuts can be beneficial for cardiovascular health when incorporated into a balanced diet, but individual preferences, dietary restrictions, and nutritional needs should be taken into account.
Cancer
Walnuts contain high levels of omega-3 fats and antioxidants, which help prevent several diseases, including cancer. Besides, walnuts are also high in 18-carbon α-linolenic acid, which may prevent or inhibit the growth of cancer cells (8).
According to a large observational study, eating pumpkin seeds was linked to a lower risk of breast cancer in postmenopausal women (9).
Other research suggests that the lignans in pumpkin seeds may play an essential role in preventing and treating breast cancer (10).
Gut Health
Eating walnuts can be beneficial to your gut microbiota and promote gut health. A daily intake of 43 grams of walnuts can increase beneficial bacteria, including those that produce butyric acid, a fatty acid that promotes gut health (11).
Brain Health
Walnuts contain amino acids and powerful antioxidants that have anti-inflammatory properties. According to several studies, including walnuts in your diet may improve cognitive function and lower your risk of developing mild cognitive impairment and Alzheimer's (12).
References
- https://pubmed.ncbi.nlm.nih.gov/30055778/
- https://pubmed.ncbi.nlm.nih.gov/28115966/
- https://pubmed.ncbi.nlm.nih.gov/16758316/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9007700/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746528/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602731/
- https://www.heart.org/en/news/2021/08/30/eating-walnuts-every-day-could-lower-bad-cholesterol-in-older-adults
- https://pubmed.ncbi.nlm.nih.gov/25336096/
- https://www.sciencedirect.com/science/article/abs/pii/S0963996909000453
- https://pubmed.ncbi.nlm.nih.gov/22591208/
- https://pubmed.ncbi.nlm.nih.gov/29470389/
- https://pubmed.ncbi.nlm.nih.gov/32093220/
Infographic
Macronutrient Comparison
Contains more ProteinProtein | +21.8% |
Contains more CarbsCarbs | +292% |
Contains more OtherOther | +113.5% |
Contains more FatsFats | +236.1% |
Fat Type Comparison
Contains less Sat. FatSaturated Fat | -40.1% |
Contains more Mono. FatMonounsaturated Fat | +48.1% |
Contains more Poly. FatPolyunsaturated fat | +433.4% |
Comparison summary table
Lower in Sodium | |||
Lower in Glycemic Index | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 446kcal | 654kcal | |
Protein | 18.55g | 15.23g | |
Fats | 19.4g | 65.21g | |
Vitamin C | 0.3mg | 1.3mg | |
Net carbs | 35.35g | 7.01g | |
Carbs | 53.75g | 13.71g | |
Magnesium | 262mg | 158mg | |
Calcium | 55mg | 98mg | |
Potassium | 919mg | 441mg | |
Iron | 3.31mg | 2.91mg | |
Sugar | 2.61g | ||
Fiber | 18.4g | 6.7g | |
Copper | 0.69mg | 1.586mg | |
Zinc | 10.3mg | 3.09mg | |
Starch | 0.06g | ||
Phosphorus | 92mg | 346mg | |
Sodium | 18mg | 2mg | |
Vitamin A | 62IU | 20IU | |
Vitamin A RAE | 3µg | 1µg | |
Vitamin E | 0.7mg | ||
Manganese | 0.496mg | 3.414mg | |
Selenium | 4.9µg | ||
Vitamin B1 | 0.034mg | 0.341mg | |
Vitamin B2 | 0.052mg | 0.15mg | |
Vitamin B3 | 0.286mg | 1.125mg | |
Vitamin B5 | 0.056mg | 0.57mg | |
Vitamin B6 | 0.037mg | 0.537mg | |
Vitamin K | 2.7µg | ||
Folate | 9µg | 98µg | |
Choline | 39.2mg | ||
Saturated Fat | 3.67g | 6.126g | |
Monounsaturated Fat | 6.032g | 8.933g | |
Polyunsaturated fat | 8.844g | 47.174g | |
Tryptophan | 0.326mg | 0.17mg | |
Threonine | 0.683mg | 0.596mg | |
Isoleucine | 0.956mg | 0.625mg | |
Leucine | 1.572mg | 1.17mg | |
Lysine | 1.386mg | 0.424mg | |
Methionine | 0.417mg | 0.236mg | |
Phenylalanine | 0.924mg | 0.711mg | |
Valine | 1.491mg | 0.753mg | |
Histidine | 0.515mg | 0.391mg | |
Fructose | 0.09g |
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
- Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.