Pumpkin Seeds vs Walnuts
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 fewer calories (559 vs 654), more protein (19g vs 9g), less sugar (1.1g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pumpkin Seeds
559 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Walnuts
6.7g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Caloriesper 100g
Pumpkin Seeds
559
Walnuts
654
Proteinper 100g
Pumpkin Seeds
19g
Walnuts
9g
Carbohydratesper 100g
Pumpkin Seeds
11g
Walnuts
14g
Fatper 100g
Pumpkin Seeds
49g
Walnuts
65g
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Walnuts | Difference |
|---|---|---|---|
| Calories | 559kcal✓ | 654kcal | -95.0kcal |
| Protein | 19g✓ | 9g | +10.0g |
| Carbohydrates | 11g✓ | 14g | -3.0g |
| Fat | 49g✓ | 65g | -16.0g |
| Fiber | 6.5g | 6.7g✓ | -0.2g |
| Sugar | 1.1g✓ | 2.6g | -1.5g |
| Sodium | 18mg | 2mg✓ | +16.0mg |
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
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Pumpkin Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Pumpkin Seeds
- ✓Lower in calories (559 vs 654)
- ✓Higher in protein (19g vs 9g)
- ✓Lower in carbs (11g vs 14g)
- ✓Less sugar (1.1g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓More fiber (6.7g vs 6.5g)
- ✓Lower sodium (2mg vs 18mg)
Common Uses
SnackingToppingsTrail mixBaking