Nuts WalnutsvsPumpkin and Squash Seeds
Nuts Walnuts has 654 calories and 15g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts 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 Walnuts is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Nuts Walnuts provides 98mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 559kcal28% | +95kcal |
| Protein | 15g30% | 30g60% | <0.1g |
| Total Fat | 65g84% | 49g63% | +16g |
| Saturated Fat | 6.1g31% | 8.7g43% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 11g4% | +3.0g |
| Dietary Fiber | 6.7g24% | 6.0g21% | +0.70g |
| Sugars | 2.6g | 1.4g | +1.2g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | — |
| Vitamin C | 1.3mg1% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | 2.2mg15% | <0.1mg |
| Vitamin K | 2.7mcg2% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | 0.14mg8% | +0.39mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 58mcg14% | +40mcg |
| Thiamin (B1) | 0.34mg28% | 0.27mg23% | +<0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 98mg8% | 46mg4% | +52mg |
| Iron | 2.9mg16% | 8.8mg49% | <0.1mg |
| Potassium | 441mg9% | 809mg17% | <0.1mg |
| Phosphorus | 346mg28% | 1230mg98% | <0.1mg |
| Magnesium | 158mg38% | 592mg141% | <0.1mg |
| Zinc | 3.1mg28% | 7.8mg71% | <0.1mg |
| Copper | 1.6mg177% | 1.3mg149% | +0.25mg |
| Manganese | 3.4mg148% | 4.5mg197% | <0.1mg |
| Selenium | 4.9mcg9% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pumpkin and Squash Seeds is moderately lower in calories than Nuts Walnuts, containing 559 kcal compared to 654 kcal per 100g (17% fewer calories).
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Pumpkin and Squash Seeds is the leaner option with 49g of total fat per 100g compared to 65.2g. Nuts Walnuts has less saturated fat (6.13g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 1.12mg), Vitamin B6 (Nuts Walnuts: 0.537mg vs 0.143mg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.7mg).
Key Minerals: Notable mineral differences include Magnesium (Pumpkin and Squash Seeds: 592mg vs 158mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 346mg), Sodium (Pumpkin and Squash Seeds: 7mg vs 2mg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g 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 Walnuts or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is leaner with 49g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Pumpkin and Squash Seeds?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 6g.