vs
Pumpkin Seeds vs Walnuts Calories
Pumpkin Seeds has 15% more calories than walnuts: 574 vs 500 calories per 100 g.
For protein, pumpkin seeds has more. For fat, pumpkin seeds has more. For carbohydrates, walnuts has more. For fiber, pumpkin seeds has more.
Pumpkin Seeds and Walnuts calorie calculator
Nutrition per 100 grams
| Nutrient | Pumpkin Seeds | Walnuts |
|---|---|---|
| Calories | 574 | 500 |
| Protein | 30 g | 8.3 g |
| Fat | 49 g | 36 g |
| Saturated fat | 8.5 g | 3.6 g |
| Carbohydrates | 15 g | 48 g |
| Fiber | 6.5 g | 3.6 g |
| Sugars | 1.3 g | 32 g |
| Sodium | 18 mg | 446 mg |
| Potassium | 788 mg | 232 mg |
| Calcium | 52 mg | 71 mg |
| Iron | 8.1 mg | 1.3 mg |
| Vitamin C | 1.8 mg | 0 mg |
Pumpkin Seeds vs Walnuts: common questions
Which has more calories, pumpkin seeds or walnuts?
Pumpkin Seeds has more calories per 100 g (574 vs 500).
Which has more protein, pumpkin seeds or walnuts?
Pumpkin Seeds has more protein per 100 g (30 g vs 8.3 g).
Is pumpkin seeds or walnuts better for weight loss?
Walnuts has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Pumpkin Seeds: FDC ID 2707581. Walnuts: FDC ID 170593.