Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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
Walnut
vs
Pumpkin seeds

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.
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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +65.8%
Contains more PotassiumPotassium +108.4%
Contains more IronIron +13.7%
Contains more ZincZinc +233.3%

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.
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%
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%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +988.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +210%
~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

Walnut vs Pumpkin seeds infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +236.1%
Contains more ProteinProtein +21.8%
Contains more CarbsCarbs +292%
Contains more WaterWater +10.6%
Contains more OtherOther +113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +48.1%
Contains more Poly. FatPolyunsaturated fat +433.4%
Contains less Sat. FatSaturated Fat -40.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Pumpkin seeds
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
32%
Walnut
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
152%
Walnut
103%
Pumpkin seeds

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 seeds
Pumpkin seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 2.456g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.