Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Protein
15.6 G
✓33.3 G
Total Fat
✓65.6 G
46.7 G
Carbs
12.5 G
✓13.3 G
Calories
✓656 KCAL
567 KCAL
Total Sugars
✓3.1 G
0 G
Fiber
6.2 G
✓6.7 G
Calcium
✓94 MG
0 MG
Iron
2.8 MG
✓9 MG
Potassium
438 MG
✓700 MG
Sodium
0 MG
✓17 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
6.3 G
✓15 G
Monounsaturated Fat
✓9.4 G
0 G
Polyunsaturated Fat
✓46.9 G
0 G
Visual Comparison
Protein15.6 G vs 33.3 G
Walnuts: Nutrition Facts and Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Calories656 vs 567
Walnuts: Nutrition Facts and Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat65.6 vs 46.7
Walnuts: Nutrition Facts and Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Calcium94 vs 0
Walnuts: Nutrition Facts and Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is to build muscle or increase your protein intake, pumpkin seeds are the superior choice due to their significantly higher protein content and lower calorie density. However, if you are looking to support brain health or need a dense source of healthy fats for sustained energy, walnuts are an excellent option thanks to their high concentration of heart-healthy omega-3 fatty acids. Both are fantastic additions to a balanced diet, so you can easily choose the one that best fits your specific nutritional needs for the day!