All Foods
Hazelnuts vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Hazelnuts
628 kcal15g Protein
per 100g
Nuts & SeedsPumpkin Seeds
559 kcal30.2g Protein
per 100g
Nutrition Comparison
| Per 100g | Hazelnuts | Pumpkin Seeds |
|---|---|---|
| Calories | 628kcal | 559kcal |
| Protein | 15g | 30.2g |
| Carbs | 16.7g | 10.7g |
| Fat | 60.8g | 49g |
| Fiber | 9.7g | 6g |
| Sugar | 4.3g | 1.4g |
| Sodium | 0mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 69 fewer calories per 100g than Hazelnuts (12% less).
- Pumpkin Seeds delivers more protein (30.2g vs 15g per 100g).
- Hazelnuts has more fiber (9.7g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 60.8g).
- Pumpkin Seeds has less sugar (1.4g vs 4.3g).
Hazelnuts
Hazelnuts are rich in monounsaturated fat, vitamin E and folate, and they are one of the best nut sources of manganese and copper. Whole or as a flour, they bring a sweet, toasty flavor without added sugar.
View Hazelnuts 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 Hazelnuts & Pumpkin Seeds in Kairo
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