Pumpkin Seeds vs Cashews
Complete nutrition comparison per 100g serving
Which is Healthier?
Pumpkin Seeds is generally healthier
Pumpkin Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (19g vs 18g), more fiber (6.5g vs 3.3g), less sugar (1.1g vs 5.9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cashews
553 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Pumpkin Seeds
6.5g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Caloriesper 100g
Pumpkin Seeds
559
Cashews
553
Proteinper 100g
Pumpkin Seeds
19g
Cashews
18g
Carbohydratesper 100g
Pumpkin Seeds
11g
Cashews
30g
Fatper 100g
Pumpkin Seeds
49g
Cashews
44g
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Cashews | Difference |
|---|---|---|---|
| Calories | 559kcal | 553kcal✓ | +6.0kcal |
| Protein | 19g✓ | 18g | +1.0g |
| Carbohydrates | 11g✓ | 30g | -19.0g |
| Fat | 49g | 44g✓ | +5.0g |
| Fiber | 6.5g✓ | 3.3g | +3.2g |
| Sugar | 1.1g✓ | 5.9g | -4.8g |
| Sodium | 18mg | 10mg✓ | +8.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pumpkin Seeds
Per 100g:559 calories
Per cup (150g):839 calories
Per serving (85g):475 calories
Cashews
Per 100g:553 calories
Per cup (150g):830 calories
Per serving (85g):470 calories
Diet Compatibility
Pumpkin Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Cashews
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Pumpkin Seeds
- ✓Higher in protein (19g vs 18g)
- ✓More fiber (6.5g vs 3.3g)
- ✓Lower in carbs (11g vs 30g)
- ✓Less sugar (1.1g vs 5.9g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Cashews
- ✓Lower in calories (553 vs 559)
- ✓Lower sodium (10mg vs 18mg)
Common Uses
SnackingToppingsTrail mixBaking