Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison

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.

Pumpkin seeds

4

Walnut

6

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.

Pumpkin seeds

1

Walnut

10

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).

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

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

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).