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Pumpkin seed vs Walnut - In-Depth Nutrition Comparison

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How are Pumpkin seed and Walnut different?

  • Pumpkin seed is richer in Zinc, Fiber, Magnesium and Potassium, while Walnut is higher in Manganese, Copper, Vitamin B6, Phosphorus, Vitamin B1 and Folate.
  • Walnut covers your daily need of Manganese 127% more than Pumpkin seed.
  • Pumpkin seed contains 3 times more Zinc than Walnut. Pumpkin seed contains 10.3mg of Zinc, while Walnut contains 3.09mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, walnuts, english types were used in this article.

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Pumpkin seed vs Walnut 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
:
4
Walnut
Contains more Iron +13.7%
Contains more Potassium +108.4%
Contains more Magnesium +65.8%
Contains more Zinc +233.3%
Contains more Calcium +78.2%
Contains more Copper +129.9%
Contains more Phosphorus +276.1%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +13.7%
Contains more Potassium +108.4%
Contains more Magnesium +65.8%
Contains more Zinc +233.3%
Contains more Calcium +78.2%
Contains more Copper +129.9%
Contains more Phosphorus +276.1%
Contains less Sodium -88.9%

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
Walnut
Contains more Vitamin A +210%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +293.4%
Contains more Vitamin B5 +917.9%
Contains more Vitamin B6 +1351.4%
Contains more Folate +988.9%
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 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin A +210%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +293.4%
Contains more Vitamin B5 +917.9%
Contains more Vitamin B6 +1351.4%
Contains more Folate +988.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
33
Walnut
Mineral Summary Score
120
Pumpkin seed
131
Walnut

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 the food
Protein
111%
Pumpkin seed
91%
Walnut
Carbohydrates
54%
Pumpkin seed
14%
Walnut
Fats
90%
Pumpkin seed
301%
Walnut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Walnut
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.61g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.456g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Walnut Opinion
Calories 446 654 Walnut
Protein 18.55 15.23 Pumpkin seed
Fats 19.4 65.21 Walnut
Vitamin C 0.3 1.3 Walnut
Carbs 53.75 13.71 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2.91 Pumpkin seed
Calcium 55 98 Walnut
Potassium 919 441 Pumpkin seed
Magnesium 262 158 Pumpkin seed
Sugars 2.61 Pumpkin seed
Fiber 18.4 6.7 Pumpkin seed
Copper 0.69 1.586 Walnut
Zinc 10.3 3.09 Pumpkin seed
Starch 0.06 Walnut
Phosphorus 92 346 Walnut
Sodium 18 2 Walnut
Vitamin A 62 20 Pumpkin seed
Vitamin E 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.034 0.341 Walnut
Vitamin B2 0.052 0.15 Walnut
Vitamin B3 0.286 1.125 Walnut
Vitamin B5 0.056 0.57 Walnut
Vitamin B6 0.037 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folate 9 98 Walnut
Trans Fat
Saturated Fat 3.67 6.126 Pumpkin seed
Monounsaturated Fat 6.032 8.933 Walnut
Polyunsaturated fat 8.844 47.174 Walnut
Tryptophan 0.326 0.17 Pumpkin seed
Threonine 0.683 0.596 Pumpkin seed
Isoleucine 0.956 0.625 Pumpkin seed
Leucine 1.572 1.17 Pumpkin seed
Lysine 1.386 0.424 Pumpkin seed
Methionine 0.417 0.236 Pumpkin seed
Phenylalanine 0.924 0.711 Pumpkin seed
Valine 1.491 0.753 Pumpkin seed
Histidine 0.515 0.391 Pumpkin seed
Fructose 0.09 Walnut

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 of 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. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.