Nuts Cashew Nuts (Raw)vsPumpkin and Squash Seeds
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Nuts Cashew Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Pumpkin and Squash Seeds
Pumpkin and Squash Seeds will keep you satisfied longer with 6g fiber, 30.2g protein, 49g fat — fat and protein slow digestion while fiber adds bulk.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Pumpkin and Squash Seeds is the heart-friendlier option with less sodium, more fiber, more potassium.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 559kcal28% | <0.1kcal |
| Protein | 18g36% | 30g60% | <0.1g |
| Total Fat | 44g56% | 49g63% | <0.1g |
| Saturated Fat | 7.8g39% | 8.7g43% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 11g4% | +20g |
| Dietary Fiber | 3.3g12% | 6.0g21% | <0.1g |
| Sugars | 5.9g | 1.4g | +4.5g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0.50mg1% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 2.2mg15% | <0.1mg |
| Vitamin K | 34mcg28% | 7.3mcg6% | +27mcg |
| Vitamin B6 | 0.42mg25% | 0.14mg8% | +0.27mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 0.27mg23% | +0.15mg |
| Riboflavin (B2) | <0.1mg4% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 7.0mg0% | +5.0mg |
| Calcium | 37mg3% | 46mg4% | <0.1mg |
| Iron | 6.7mg37% | 8.8mg49% | <0.1mg |
| Potassium | 660mg14% | 809mg17% | <0.1mg |
| Phosphorus | 593mg47% | 1230mg98% | <0.1mg |
| Magnesium | 292mg70% | 592mg141% | <0.1mg |
| Zinc | 5.8mg53% | 7.8mg71% | <0.1mg |
| Copper | 2.2mg244% | 1.3mg149% | +0.86mg |
| Manganese | 1.7mg72% | 4.5mg197% | <0.1mg |
| Selenium | 20mcg36% | 9.4mcg17% | +10mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) and Pumpkin and Squash Seeds have nearly identical calorie content at 553 and 559 kcal per 100g respectively.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Cashew Nuts (Raw) has 43.8g and Pumpkin and Squash Seeds has 49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 7.3mcg), Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 1.06mg).
Key Minerals: Notable mineral differences include Manganese (Pumpkin and Squash Seeds: 4.54mg vs 1.66mg), Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 9.4mcg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 593mg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Pumpkin and Squash Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Pumpkin and Squash Seeds?
- Nuts Cashew Nuts (Raw) is lower in calories with 553 kcal per 100g versus 559 kcal.
- Is Nuts Cashew Nuts (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Pumpkin and Squash Seeds?
- Nuts Cashew Nuts (Raw) is leaner with 43.8g of fat per 100g compared to 49g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more fiber with 6g per 100g compared to 3.3g.