Pumpkin seeds vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and cashew

Pumpkin seeds have more fiber and zinc; however, cashew is richer in copper, phosphorus, manganese, iron, fats, vitamin B1, and vitamin B6.
Cashew covers your daily copper needs 167% more than pumpkin seeds.
Cashew has 6 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while cashew has 3.3g.
Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, cashew nuts, raw.

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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.

Pumpkin seeds

Cashew

Contains more CalciumCalcium	+48.6%
Contains more PotassiumPotassium	+39.2%
Contains more ZincZinc	+78.2%

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	+∞%

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.

Pumpkin seeds

Cashew

Contains more Vitamin AVitamin A

+∞%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.69mg	2.195mg	167%
Phosphorus	92mg	593mg	72%
Fiber	18.4g	3.3g	60%
Manganese	0.496mg	1.655mg	50%
Monounsaturated fat	6.032g	23.797g	44%
Iron	3.31mg	6.68mg	42%
Zinc	10.3mg	5.78mg	41%
Fats	19.4g	43.85g	38%
Selenium		19.9µg	36%
Vitamin B1	0.034mg	0.423mg	32%
Vitamin B6	0.037mg	0.417mg	29%
Vitamin K		34.1µg	28%
Saturated fat	3.67g	7.783g	19%
Vitamin B5	0.056mg	0.864mg	16%
Starch		23.49g	10%
Carbs	53.75g	30.19g	8%
Potassium	919mg	660mg	8%
Magnesium	262mg	292mg	7%
Polyunsaturated fat	8.844g	7.845g	7%
Vitamin E		0.9mg	6%
Calories	446kcal	553kcal	5%
Vitamin B3	0.286mg	1.062mg	5%
Folate	9µg	25µg	4%
Calcium	55mg	37mg	2%
Protein	18.55g	18.22g	1%
Protein per 100 calories	4.2g	3.3g	N/A
Calories per 10 g protein	240kcal	304kcal	N/A
Weight per 100 calories	22g	18g	N/A
Unsaturated / Saturated Fat ratio	4.1	4.1	N/A
Vitamin C	0.3mg	0.5mg	0%
Net carbs	35.35g	26.89g	N/A
Sugar		5.91g	N/A
Sodium	18mg	12mg	0%
Vitamin A	3µg	0µg	0%
Vitamin B2	0.052mg	0.058mg	0%
Tryptophan	0.326mg	0.287mg	0%
Threonine	0.683mg	0.688mg	0%
Isoleucine	0.956mg	0.789mg	0%
Leucine	1.572mg	1.472mg	0%
Lysine	1.386mg	0.928mg	0%
Methionine	0.417mg	0.362mg	0%
Phenylalanine	0.924mg	0.951mg	0%
Valine	1.491mg	1.094mg	0%
Histidine	0.515mg	0.456mg	0%
Fructose		0.05g	0%