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  6. Pumpkin seeds vs. Walnut

Pumpkin seeds vs. Walnut — In-Depth Nutrition Comparison

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How are pumpkin seeds and walnut different?

  • Pumpkin seeds are richer in zinc, fiber, magnesium, and potassium, while walnut is higher in manganese, copper, vitamin B6, phosphorus, vitamin B1, and folate.
  • Walnut covers your daily need for manganese, 127% more than pumpkin seeds.
  • Pumpkin seeds contain 3 times more zinc than walnut. Pumpkin seeds contain 10.3mg of zinc, while walnut contains 3.09mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, walnuts, english types were used in this article.

Infographic

Pumpkin seeds vs Walnut infographic
Infographic link

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.
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%
Walnut
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%
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%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Walnut
Walnut
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin AVitamin A +200%
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Walnut DV% diff.
Polyunsaturated fat 8.844g 47.174g 256%
Manganese 0.496mg 3.414mg 127%
Copper 0.69mg 1.586mg 100%
Fats 19.4g 65.21g 70%
Zinc 10.3mg 3.09mg 66%
Fiber 18.4g 6.7g 47%
Vitamin B6 0.037mg 0.537mg 38%
Phosphorus 92mg 346mg 36%
Vitamin B1 0.034mg 0.341mg 26%
Magnesium 262mg 158mg 25%
Folate 9µg 98µg 22%
Potassium 919mg 441mg 14%
Carbs 53.75g 13.71g 13%
Saturated fat 3.67g 6.126g 11%
Calories 446kcal 654kcal 10%
Vitamin B5 0.056mg 0.57mg 10%
Selenium 4.9µg 9%
Vitamin B2 0.052mg 0.15mg 8%
Protein 18.55g 15.23g 7%
Choline 39.2mg 7%
Monounsaturated fat 6.032g 8.933g 7%
Iron 3.31mg 2.91mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 0.286mg 1.125mg 5%
Calcium 55mg 98mg 4%
Vitamin K 2.7µg 2%
Vitamin C 0.3mg 1.3mg 1%
Sodium 18mg 2mg 1%
Protein per 100 calories 4.2g 2.3g N/A
Calories per 10 g protein 240kcal 429kcal N/A
Weight per 100 calories 22g 15g N/A
Unsaturated / Saturated Fat ratio 4.1 9.2 N/A
Net carbs 35.35g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.17mg 0%
Threonine 0.683mg 0.596mg 0%
Isoleucine 0.956mg 0.625mg 0%
Leucine 1.572mg 1.17mg 0%
Lysine 1.386mg 0.424mg 0%
Methionine 0.417mg 0.236mg 0%
Phenylalanine 0.924mg 0.711mg 0%
Valine 1.491mg 0.753mg 0%
Histidine 0.515mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Walnut
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
Contains more ProteinProtein +21.8%
Contains more CarbsCarbs +292%
Contains more OtherOther +113.5%
Contains more FatsFats +236.1%
~equal in Water ~4.07g

Fat Type Comparison

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

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.