Which is better walnuts or pumpkin seeds?

Vitamins. Walnut has a higher amount of vitamins than pumpkin seeds. It has 13 times more Vitamin B6, nine times more Vitamin B1, and three times more Vitamin C than pumpkin seeds. Vitamin B5, Vitamin B3, Vitamin B2, and folate are also high in walnut.

foodstruct.com - Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison - Foodstruct

Can you get prostatitis without STD?

Prostatitis often results from a bacterial infection. It's usually not caused by something that can be passed on to your partner during sex. But in...

Last updated Jan 23, 2019

What spikes cortisol at night?

Sleep disorders such as obstructive sleep apnea affect the HPA axis and cause spikes in cortisol production. Researchers have found that patients...

Last updated Jul 10, 2021

Imagine Your Moment Of Freedom!

Fluxactive Complete is conveniently packed with over 14 essential prostate powerhouse herbs, vitamins and grade A nutrients which work synergistically to help you support a healthy prostate faster

Learn More »

Promotion

Summary

Walnut contains more phosphorus, manganese, copper, Vitamin B6, Vitamin B1, and folate. It also has less sodium and a lower glycemic index. On the other hand, pumpkin seed provides more zinc, fiber, magnesium, potassium, and fewer sugars and saturated fat.

Introduction

This article compares two widely used foods: walnut and pumpkin seeds.

What's The Actual Difference?

Walnuts belong to the genus Juglans. Walnuts are not actual botanical nuts but the edible seeds of a drupe. Pumpkin seed is the edible seed of a pumpkin or specific other squash cultivars. They also differ in taste. Pumpkin seeds have a mild flavor, making them an excellent base for seasonings like those found in the recipes below, whereas walnuts are earthy and mild, but walnut skin might be slightly bitter.

Nutrition

At the bottom of this page, you can find nutrition infographics of pumpkin seeds and walnut.

Calories

Both are rich in calories; however, walnuts contain more calories than pumpkin seeds. It has 654 calories per 100 g, whereas pumpkin seeds have 446 calories per 100 g.

Minerals

Walnut contains more calcium, copper, phosphorus, and sodium than pumpkin seeds.

On the other hand, pumpkin seeds have more iron, magnesium, potassium, and zinc than a walnut. They fall in the range of the top 10% of foods as a source of magnesium and the range of the top 7% of foods as a source of potassium. Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Walnut 4 : 4 Pumpkin seed Contains more Calcium +78.2% Contains more Phosphorus +276.1% Contains less Sodium -88.9% Contains more Copper +129.9% Contains more Iron +13.7% Contains more Magnesium +65.8% Contains more Potassium +108.4% Contains more Zinc +233.3% Walnut Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529% Pumpkin seed Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230% Contains more Calcium +78.2% Contains more Phosphorus +276.1% Contains less Sodium -88.9% Contains more Copper +129.9% Contains more Iron +13.7% Contains more Magnesium +65.8% Contains more Potassium +108.4% Contains more Zinc +233.3%

Vitamins

Walnut has a higher amount of vitamins than pumpkin seeds. It has 13 times more Vitamin B6, nine times more Vitamin B1, and three times more Vitamin C than pumpkin seeds. Vitamin B5, Vitamin B3, Vitamin B2, and folate are also high in walnut.

Does onion increase fertility?

Sulfur-rich alliums like onions and garlic can help increase your body's level of the antioxidant glutathione. This is important for both male and...

Last updated Mar 14, 2020

What happens if you eat an onion raw?

The carbohydrates in onions may cause gas and bloating.. Onions, especially if consumed raw, can worsen heartburn in people who suffer from chronic...

Last updated Jan 10, 2020

Promotion

Despite that, pumpkin seeds have more Vitamin A than walnuts.

Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Walnut 9 : 1 Pumpkin seed Contains more Vitamin C +333.3% Contains more Vitamin B1 +902.9% Contains more Vitamin B2 +188.5% Contains more Vitamin B3 +293.4% Contains more Vitamin B5 +917.9% Contains more Vitamin B6 +1351.4% Contains more Folate +988.9% Contains more Vitamin A +210% Walnut Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7% Pumpkin seed Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% Contains more Vitamin C +333.3% Contains more Vitamin B1 +902.9% Contains more Vitamin B2 +188.5% Contains more Vitamin B3 +293.4% Contains more Vitamin B5 +917.9% Contains more Vitamin B6 +1351.4% Contains more Folate +988.9% Contains more Vitamin A +210%

Fats

Walnut contains three times more fats than pumpkin seeds. It has 65.21 of fat per 100g, while pumpkin seeds contain 19.4g of fat per 100g. In particular, pumpkin seeds have less saturated fats, but walnut has more mono- and polyunsaturated fats. Walnut falls in the range of the top 2% of foods as a source of fat.

Protein

Walnut contains more protein than pumpkin seeds. Walnut provides 18.55g, whereas pumpkin seeds have 15g of protein per 100g.

Cholesterol

Walnut and pumpkin seeds have no cholesterol.

Carbs

Pumpkin seeds have four times more carbohydrates than a walnut. They contain 53.75g of carbs per 100g, whereas pumpkin seeds provide 13.71g of carbs per 100g. Walnut contains 6.7g of fiber and 7g of net carbs. Pumpkin seeds are also richer in fiber: 18.4g of fiber and 35.35g of net carbs. Walnut is considered low-carb food.

Glycemic Index

Walnut has a GI equal to 15, whereas the GI of pumpkin seeds is unknown: however, one study shows that adding pooled pumpkin seeds to mixed meals reduces postprandial glycemia [1].

Health Impact

Is olive oil hard on the heart?

Olive oil may help lower the risk of heart disease, according to preliminary research that also showed it was beneficial as a substitute for butter...

Last updated May 10, 2019

Does olive oil Lubricate arteries?

Blood vessels become more flexible and healthier (Oleic Acid in olive oil protects blood vessels) HDL (good) cholesterol increases from...

Last updated Oct 17, 2020

Promotion

Diabetes

Because of their unsaturated fat and fiber content, nuts are one of several foods that can help people with type 2 diabetes. According to the study, consuming one tablespoon of walnut oil daily for three months resulted in an 8% decrease in fasting blood sugar in 100 people with type 2 diabetes [2]. Several studies have found that taking pumpkin juice or seed powder supplements reduced blood sugar levels in people with type 2 diabetes [3].

Cardiovascular Health

Pumpkin seeds are high in antioxidants, magnesium, zinc, and fatty acids, which may benefit your heart [4]. Animal studies have also revealed that pumpkin seed oil may lower blood pressure and cholesterol levels, which are important risk factors for heart disease [5]. According to research, eating nuts may be beneficial to those who have cardiovascular issues. Consuming walnuts has been shown in one study to help lower blood pressure in people with high blood pressure [6]. Another study found that walnuts can help lower LDL cholesterol, a significant risk factor for cardiovascular disease [7].

Cancer

Walnuts contain high levels of omega-3 fats and antioxidants, which help prevent several diseases, including cancer. Besides, walnuts are also high in 18-carbon α-linolenic acid, which may prevent or inhibit the growth of cancer cells [8]. According to a large observational study, eating pumpkin seeds was linked to a lower risk of breast cancer in postmenopausal women [9]. Other research suggests that the lignans in pumpkin seeds may play an essential role in preventing and treating breast cancer [10].

Gut Health

Eating walnuts can be beneficial to your gut health and the health of your microbiota. A daily intake of 43 grams of walnuts can increase beneficial bacteria, including those that produce butyrate, a fat that promotes gut health [11].

Brain Health

Walnuts contain amino acids and powerful antioxidants that have anti-inflammatory properties. According to several studies, including walnuts in your diet may improve cognitive function and lower your risk of developing mild cognitive impairment and Alzheimer's [12].

References

foodstruct.com - Pumpkin seeds vs Walnuts - In-Depth Nutrition Comparison - Foodstruct

How are most breast cancers detected?

If you have a problem in your breast, such as lumps, or if an area of the breast looks abnormal on a screening mammogram, doctors may have you get...

Last updated Jun 10, 2022

Is Onion a DHT blocker?

In an interview with HT Lifestyle, Dr Kalyani Deshmukh, Dermatology Expert at Traya Health revealed, “Onion contains Quercetin, a 5α-reductase...

Last updated Jun 8, 2022

Promotion

Is dark chocolate a stimulant?

"Chocolate is indeed a stimulant and it activates the brain in a really special way," said Stevens, a professor of psychological sciences at NAU....

Last updated Apr 30, 2018

Imagine Your Moment Of Freedom!

Fluxactive Complete is conveniently packed with over 14 essential prostate powerhouse herbs, vitamins and grade A nutrients which work synergistically to help you support a healthy prostate faster

Learn More »

Promotion

How does your body feel after sperm enters?

Their release into your vagina could cause cramps. Prostaglandins are also produced in the lining of your uterus and are often behind period cramps...

Last updated Jun 5, 2018