Peanut vs. Pumpkin seed — Health Impact and Nutrition Comparison

Calories

One hundred grams of peanuts contains 567 calories, while pumpkin seeds have fewer calories, containing 446 calories in a 100g serving.'

The calories in both of these types of nuts are very high. 

Protein

Peanuts are higher in proteins (25.8 g) when compared with pumpkin seeds (18.55 g).

Both contain a high level of all essential amino acids. Peanuts are higher in threonine, leucine, phenylalanine, and histidine, while pumpkin seeds contain more tryptophan, isoleucine, lysine, methionine, and valine.

Fats

While nutritious, peanuts are significantly higher in fats than pumpkin seeds. Both are high in healthy fats, containing large amounts of monounsaturated and polyunsaturated fatty acids. Peanuts are much higher in monounsaturated, saturated, and polyunsaturated fats.

Cholesterol is not present in either of these foods.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Peanut

2

Saturated Fat: Sat. Fat 6.279 g

Monounsaturated Fat: Mono. Fat 24.426 g

Polyunsaturated fat: Poly. Fat 15.558 g

Pumpkin seed

1

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	+304.9%
Contains more Poly. FatPolyunsaturated fat	+75.9%

Contains less Sat. FatSaturated Fat

-41.6%

Carbohydrates

Pumpkin seeds contain three times more carbohydrates compared to peanuts.  

A 100-gram portion of pumpkin seeds has 53.8 grams of carbohydrates, whereas a similar dose of peanuts includes just 16.13 grams.

Most of these carbohydrates are dietary fiber and net carbs. Consequently, pumpkin seeds are two times richer in dietary fiber than peanuts.

Vitamins

Peanuts are overall higher in vitamins, being higher in vitamin E 8 times more, vitamin B1 18 times more, vitamin B2 2.5 times more, vitamin B3 42 times more, vitamin B5 31 times more, vitamin B6 9 times more, and folate form of vitamin B9 26 times more.

Conversely, pumpkin seeds are richer in vitamin C and vitamin A, while peanuts lack vitamin C.

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.

Peanut

8

Pumpkin seed

2

Contains more Vitamin E Vitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1782.4%
Contains more Vitamin B2Vitamin B2	+159.6%
Contains more Vitamin B3Vitamin B3	+4118.9%
Contains more Vitamin B5Vitamin B5	+3055.4%
Contains more Vitamin B6Vitamin B6	+840.5%
Contains more FolateFolate	+2566.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

Minerals

Both peanuts and pumpkin seeds are rich in various minerals.

Peanuts are especially a great source of copper, containing 1.144 mg per 100 g. They provide around two times more copper and calcium, four times more manganese and phosphorus, and seven times more selenium. They are also richer in iron and choline.

Pumpkin seeds, on the other hand, are higher in potassium, zinc, and magnesium.

It is important to note that even though peanuts and pumpkin seeds are both low in sodium.

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.

Peanut

6

Pumpkin seed

3

Contains more CalciumCalcium	+67.3%
Contains more IronIron	+38.4%
Contains more CopperCopper	+65.8%
Contains more PhosphorusPhosphorus	+308.7%
Contains more ManganeseManganese	+289.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+56%
Contains more PotassiumPotassium	+30.4%
Contains more ZincZinc	+215%

~equal in Sodium ~18mg

Oxalates

The oxalate content of peanuts is 76 mg, and the oxalate content of pumpkin seeds is 0 mg per 100 grams. Peanuts are known to be rich in oxalates.

Glycemic Index

The glycemic index of peanuts is 13, which is considered low, making them a great choice for keeping blood sugar constant. Pumpkin seeds do not have an established glycemic index.

Acidity

Peanuts and pumpkin seeds differ notably in their acid-alkaline effects on the body, as indicated by their PRAL (potential renal acid load) values. Peanuts have a PRAL of 6.2, categorizing them as acidic foods, which means their consumption can contribute to the body's acid load and potentially impact acid-base balance. In contrast, pumpkin seeds possess a PRAL of -14.3, classifying them as alkaline-forming foods that can help neutralize excess acidity in the body.

Cardiovascular Health

Peanut and pumpkin seeds offer significant cardiovascular benefits, but their nutrient profiles and mechanisms differ. Peanuts are high in monounsaturated fats, which have been shown to lower total cholesterol by 11% and "bad" LDL cholesterol by 14% while maintaining "good" HDL cholesterol and reducing triglycerides. This heart-protective effect is further supported by compounds like coenzyme Q10, which helps protect the heart during hypoxic conditions, such as high altitudes or clogged arteries. Peanuts, also recognized as a functional food, lower the chance of coronary heart disease when included in a balanced diet (3). Pumpkin seeds, on the other hand, also contribute to cardiovascular health through their nutrient content, which includes heart-healthy fats, antioxidants, and other bioactive compounds. Animal studies have shown that pumpkin seeds can decrease total and LDL cholesterol levels, thus supporting a healthy cardiovascular system (4).

Diabetes

Pumpkin seeds have been studied for their hypoglycemic qualities, attributed to compounds like trigonelline, nicotinic acid, and D-chiro inositol (5). These compounds help maintain glycemic control and offer protective qualities during hyperglycemic disorders, making pumpkin seeds a valuable addition to diets to manage blood sugar levels (6). 

The American Diabetes Association recognizes peanuts as a diabetes superfood. These nuts contribute to glycemic control through their rich magnesium, fiber, and heart-healthy oils. These nutrients help stabilize blood glucose levels without causing significant spikes, making peanuts a safe and beneficial snack for people with diabetes (7).

  Cancer

Pumpkin seeds have shown encouraging results in suppressing the development of cancer cells in the colon, breast, and prostate. This is mostly due to certain chemicals in pumpkin seed extract that can limit cell growth and lower the risk of cancer formation (8). Conversely, peanuts are rich in unsaturated fats, vitamins, minerals, and phytosterols, which have been studied for their cancer-preventive effects. Research has shown that the phytosterols in peanuts can significantly reduce prostate tumor growth by over 40% and decrease the spread of cancer to other parts of the body by almost 50% (7). This makes peanuts particularly effective in reducing the risk and progression of prostate cancer.