Cashew vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between cashew and pumpkin seeds
- Cashew has more copper, phosphorus, manganese, iron, fats, vitamin B1, and vitamin B6; however, pumpkin seeds are richer in fiber and zinc.
- Cashew covers your daily copper needs 167% more than pumpkin seeds.
- Pumpkin seeds have 12 times less vitamin B1 than cashew. Cashew has 0.423mg of vitamin B1, while pumpkin seeds have 0.034mg.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Nuts, cashew nuts, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +11.5% |
| Contains more IronIron | +101.8% |
| Contains more CopperCopper | +218.1% |
| Contains more PhosphorusPhosphorus | +544.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +233.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +48.6% |
| Contains more PotassiumPotassium | +39.2% |
| Contains more ZincZinc | +78.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1144.1% |
| Contains more Vitamin B2Vitamin B2 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +271.3% |
| Contains more Vitamin B5Vitamin B5 | +1442.9% |
| Contains more Vitamin B6Vitamin B6 | +1027% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.69mg | 167% |
| Phosphorus | 593mg | 92mg | 72% |
| Fiber | 3.3g | 18.4g | 60% |
| Manganese | 1.655mg | 0.496mg | 50% |
| Monounsaturated fat | 23.797g | 6.032g | 44% |
| Iron | 6.68mg | 3.31mg | 42% |
| Zinc | 5.78mg | 10.3mg | 41% |
| Fats | 43.85g | 19.4g | 38% |
| Selenium | 19.9µg | 36% | |
| Vitamin B1 | 0.423mg | 0.034mg | 32% |
| Vitamin B6 | 0.417mg | 0.037mg | 29% |
| Vitamin K | 34.1µg | 28% | |
| Saturated fat | 7.783g | 3.67g | 19% |
| Vitamin B5 | 0.864mg | 0.056mg | 16% |
| Starch | 23.49g | 10% | |
| Carbs | 30.19g | 53.75g | 8% |
| Potassium | 660mg | 919mg | 8% |
| Magnesium | 292mg | 262mg | 7% |
| Polyunsaturated fat | 7.845g | 8.844g | 7% |
| Vitamin E | 0.9mg | 6% | |
| Calories | 553kcal | 446kcal | 5% |
| Vitamin B3 | 1.062mg | 0.286mg | 5% |
| Folate | 25µg | 9µg | 4% |
| Calcium | 37mg | 55mg | 2% |
| Protein | 18.22g | 18.55g | 1% |
| Protein per 100 calories | 3.3g | 4.2g | N/A |
| Calories per 10 g protein | 304kcal | 240kcal | N/A |
| Weight per 100 calories | 18g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 4.1 | N/A |
| Vitamin C | 0.5mg | 0.3mg | 0% |
| Net carbs | 26.89g | 35.35g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 18mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B2 | 0.058mg | 0.052mg | 0% |
| Tryptophan | 0.287mg | 0.326mg | 0% |
| Threonine | 0.688mg | 0.683mg | 0% |
| Isoleucine | 0.789mg | 0.956mg | 0% |
| Leucine | 1.472mg | 1.572mg | 0% |
| Lysine | 0.928mg | 1.386mg | 0% |
| Methionine | 0.362mg | 0.417mg | 0% |
| Phenylalanine | 0.951mg | 0.924mg | 0% |
| Valine | 1.094mg | 1.491mg | 0% |
| Histidine | 0.456mg | 0.515mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +126% |
| Contains more WaterWater | +15.6% |
| Contains more CarbsCarbs | +78% |
~equal in
Protein
~18.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
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 | +294.5% |
| Contains less Sat. FatSaturated fat | -52.8% |
| Contains more Poly. FatPolyunsaturated fat | +12.7% |
