Cashews vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Cashews
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Cashews | Pumpkin Seeds |
|---|---|---|
| Calories | 553kcal | 559kcal |
| Protein | 18.2g | 30.2g |
| Carbs | 30.2g | 10.7g |
| Fat | 43.9g | 49g |
| Fiber | 3.3g | 6g |
| Sugar | 5.9g | 1.4g |
| Sodium | 12mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cashews has 6 fewer calories per 100g than Pumpkin Seeds (1% less).
- Pumpkin Seeds delivers more protein (30.2g vs 18.2g per 100g).
- Pumpkin Seeds has more fiber (6g vs 3.3g).
- Cashews contains less fat (43.9g vs 49g).
- Pumpkin Seeds has less sugar (1.4g vs 5.9g).
Cashews
Cashews are slightly lower in fat and higher in carbs than most tree nuts, giving them a creamier texture. They are excellent sources of copper, magnesium, and manganese, and supply mostly heart-friendly mono-unsaturated fat. Roasted-and-salted versions can quickly push sodium high.
View Cashews nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Cashews & Pumpkin Seeds in Kairo
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