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Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 31, 2024
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Pumpkin seed
vs
Walnut

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.

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

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%
Walnut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +65.8%
Contains more PotassiumPotassium +108.4%
Contains more IronIron +13.7%
Contains more ZincZinc +233.3%
Contains more CalciumCalcium +78.2%
Contains more CopperCopper +129.9%
Contains more PhosphorusPhosphorus +276.1%
Contains less SodiumSodium -88.9%
Contains more 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

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%
Walnut
10
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +210%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +293.4%
Contains more Vitamin B5Vitamin B5 +917.9%
Contains more Vitamin B6Vitamin B6 +1351.4%
Contains more FolateFolate +988.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

When it comes to cardiovascular health, both pumpkin seeds and walnuts offer valuable nutrients, but they have slightly different profiles. 

Pumpkin Seeds (4):

  1. 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.
  2. 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.
  3. Healthy fats: Pumpkin seeds provide a notable supply of heart-friendly fats, encompassing both monounsaturated and polyunsaturated fats.
  4. These fats can help lower LDL (“bad” cholesterol) levels when consumed as part of a balanced diet (5).
  5. Fiber content: They are also high in dietary fiber, which can help improve cholesterol levels and promote a healthy digestive system.

Walnuts:

  1. 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).
  2. Antioxidants: Like pumpkin seeds, walnuts contain antioxidants that can help combat oxidative stress and inflammation in the body.
  3. 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).
  4. 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

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

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).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 31, 2024
Medically reviewed by Arpi Gasparyan

Infographic

Pumpkin seed vs Walnut infographic
Infographic link

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
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +21.8%
Contains more CarbsCarbs +292%
Contains more OtherOther +113.5%
Contains more FatsFats +236.1%
~equal in Water ~4.07g

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -40.1%
Contains more Mono. FatMonounsaturated Fat +48.1%
Contains more Poly. FatPolyunsaturated fat +433.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Walnut Opinion
Calories 446kcal 654kcal Walnut
Protein 18.55g 15.23g Pumpkin seed
Fats 19.4g 65.21g Walnut
Vitamin C 0.3mg 1.3mg Walnut
Net carbs 35.35g 7.01g Pumpkin seed
Carbs 53.75g 13.71g Pumpkin seed
Magnesium 262mg 158mg Pumpkin seed
Calcium 55mg 98mg Walnut
Potassium 919mg 441mg Pumpkin seed
Iron 3.31mg 2.91mg Pumpkin seed
Sugar 2.61g Pumpkin seed
Fiber 18.4g 6.7g Pumpkin seed
Copper 0.69mg 1.586mg Walnut
Zinc 10.3mg 3.09mg Pumpkin seed
Starch 0.06g Walnut
Phosphorus 92mg 346mg Walnut
Sodium 18mg 2mg Walnut
Vitamin A 62IU 20IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.7mg Walnut
Manganese 0.496mg 3.414mg Walnut
Selenium 4.9µg Walnut
Vitamin B1 0.034mg 0.341mg Walnut
Vitamin B2 0.052mg 0.15mg Walnut
Vitamin B3 0.286mg 1.125mg Walnut
Vitamin B5 0.056mg 0.57mg Walnut
Vitamin B6 0.037mg 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 9µg 98µg Walnut
Choline 39.2mg Walnut
Saturated Fat 3.67g 6.126g Pumpkin seed
Monounsaturated Fat 6.032g 8.933g Walnut
Polyunsaturated fat 8.844g 47.174g Walnut
Tryptophan 0.326mg 0.17mg Pumpkin seed
Threonine 0.683mg 0.596mg Pumpkin seed
Isoleucine 0.956mg 0.625mg Pumpkin seed
Leucine 1.572mg 1.17mg Pumpkin seed
Lysine 1.386mg 0.424mg Pumpkin seed
Methionine 0.417mg 0.236mg Pumpkin seed
Phenylalanine 0.924mg 0.711mg Pumpkin seed
Valine 1.491mg 0.753mg Pumpkin seed
Histidine 0.515mg 0.391mg Pumpkin seed
Fructose 0.09g Walnut

Which food is preferable for your diet?

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

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 seed
32%
Walnut
Minerals Daily Need Coverage Score
103%
Pumpkin seed
152%
Walnut

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 is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 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

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 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.