Pumpkin Seeds vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Pumpkin Seeds
per 100g
Nuts & SeedsWalnuts
per 100g
Nutrition Comparison
| Per 100g | Pumpkin Seeds | Walnuts |
|---|---|---|
| Calories | 559kcal | 654kcal |
| Protein | 30.2g | 15.2g |
| Carbs | 10.7g | 13.7g |
| Fat | 49g | 65.2g |
| Fiber | 6g | 6.7g |
| Sugar | 1.4g | 2.6g |
| Sodium | 7mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 95 fewer calories per 100g than Walnuts (17% less).
- Pumpkin Seeds delivers more protein (30.2g vs 15.2g per 100g).
- Walnuts has more fiber (6.7g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 65.2g).
- Pumpkin Seeds has less sugar (1.4g vs 2.6g).
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 →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Pumpkin Seeds & Walnuts in Kairo
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