Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Walnuts (English, Halves)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-15%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) has fewer calories (energy) (559 kcal vs 654 kcal, 95 kcal less).

Higher Protein

+98%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 15.2 g in Walnuts (English, Halves) (+15.0 g, +98%).

Higher Dietary Fiber

+12%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Higher Vitamin C

+46%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.3 mg in Walnuts (English, Halves) (+0.60 mg, +46%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 559 kcal in Pumpkin Seeds (Pepitas) (+95 kcal, +17%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Walnuts (English, Halves)

15.2 g30% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 15.2 g in Walnuts (English, Halves) (+15.0 g, +98%).

CarbohydratesWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Walnuts (English, Halves)

13.7 g5% DV

Walnuts (English, Halves) provides 13.7 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+3.0 g, +28%).

Dietary FiberWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Total FatWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 49.1 g in Pumpkin Seeds (Pepitas) (+16.2 g, +33%).

Total SugarsWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) provides 2.6 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+1.2 g, +86%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Walnuts (English, Halves)

1.3 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.3 mg in Walnuts (English, Halves) (+0.60 mg, +46%).

Vitamin A (RAE)Similar

Pumpkin Seeds (Pepitas)

1.0 µg

Walnuts (English, Halves)

1.0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Walnuts (English, Halves)

0.70 mg5% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.70 mg in Walnuts (English, Halves) (+1.5 mg, +211%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Walnuts (English, Halves)

2.7 µg2% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.7 µg in Walnuts (English, Halves) (+4.6 µg, +170%).

Folate (DFE)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+40 µg, +69%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.27 mg in Pumpkin Seeds (Pepitas) (+0.07 mg, +25%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Walnuts (English, Halves)

0.15 mg12% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Walnuts (English, Halves)

1.1 mg7% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.1 mg in Walnuts (English, Halves) (+3.9 mg, +343%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Walnuts (English, Halves)

0.57 mg11% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.57 mg in Walnuts (English, Halves) (+0.18 mg, +32%).

Vitamin B6Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +276%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Walnuts (English, Halves)

2.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Walnuts (English, Halves) (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Walnuts (English, Halves)

441 mg9% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 441 mg in Walnuts (English, Halves) (+368 mg, +83%).

CalciumWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+52.0 mg, +113%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Walnuts (English, Halves)

2.9 mg16% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.9 mg in Walnuts (English, Halves) (+5.9 mg, +203%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Walnuts (English, Halves)

158 mg38% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 158 mg in Walnuts (English, Halves) (+434 mg, +275%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Walnuts (English, Halves)

346 mg28% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 346 mg in Walnuts (English, Halves) (+887 mg, +256%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Walnuts (English, Halves)

3.1 mg28% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 3.1 mg in Walnuts (English, Halves) (+4.7 mg, +153%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Walnuts (English, Halves)

6.1 g31% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 6.1 g in Walnuts (English, Halves) (+2.5 g, +41%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+127 kcal, +228%).

ProteinWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+1.2 g, +41%).

CarbohydratesWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

1.1 g

Walnuts (English, Halves)

3.8 g1% DV

Walnuts (English, Halves) provides 3.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.8 g, +258%).

Dietary FiberWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) provides 1.9 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.3 g, +213%).

Total FatWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+13.4 g, +272%).

Total SugarsWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.14 g

Walnuts (English, Halves)

0.73 g1% DV

Walnuts (English, Halves) provides 0.73 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.59 g, +422%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) provides 0.36 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +92%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Walnuts (English, Halves)

0.3 µg

Walnuts (English, Halves) provides 0.3 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+0.2 µg, +180%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Walnuts (English, Halves)

0.20 mg1% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin e (0.22 mg).

Vitamin KSimilar

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Walnuts (English, Halves)

0.8 µg1% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin k (0.7 µg).

Folate (DFE)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+22 µg, +373%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Walnuts (English, Halves)

0.32 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.32 mg in Walnuts (English, Halves) (+0.18 mg, +58%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Walnuts (English, Halves)

0.16 mg3% DV

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.16 mg vs 0.08 mg).

Vitamin B6Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Walnuts (English, Halves)

0.56 mg

Pumpkin Seeds (Pepitas) provides 0.70 mg vs 0.56 mg in Walnuts (English, Halves) (+0.14 mg, +25%).

PotassiumWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Walnuts (English, Halves)

123 mg3% DV

Walnuts (English, Halves) provides 123 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+42.6 mg, +53%).

CalciumWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Walnuts (English, Halves)

27.4 mg2% DV

Walnuts (English, Halves) provides 27.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+22.8 mg, +497%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Walnuts (English, Halves)

0.81 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.81 mg in Walnuts (English, Halves) (+0.07 mg, +8%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Walnuts (English, Halves)

44.2 mg11% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 44.2 mg in Walnuts (English, Halves) (+15.0 mg, +34%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Walnuts (English, Halves)

96.9 mg8% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 96.9 mg in Walnuts (English, Halves) (+26.4 mg, +27%).

ZincWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.08 mg, +11%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+0.85 g, +98%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Walnuts (English, Halves)

2.3 g5% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.3 g in Walnuts (English, Halves) (+3.2 g, +138%).

CarbohydratesWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Walnuts (English, Halves)

2.1 g1% DV

Walnuts (English, Halves) provides 2.1 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+0.13 g, +7%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Walnuts (English, Halves)

1.0 g4% DV

Pumpkin Seeds (Pepitas) provides 1.1 g vs 1.0 g in Walnuts (English, Halves) (+0.08 g, +7%).

Total FatWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 8.8 g in Pumpkin Seeds (Pepitas) (+0.95 g, +11%).

Total SugarsWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Walnuts (English, Halves)

0.39 g1% DV

Walnuts (English, Halves) provides 0.39 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.14 g, +55%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Walnuts (English, Halves)

0.20 mg

Pumpkin Seeds (Pepitas) provides 0.34 mg vs 0.20 mg in Walnuts (English, Halves) (+0.15 mg, +75%).

Vitamin A (RAE)Similar

Pumpkin Seeds (Pepitas)

0.2 µg

Walnuts (English, Halves)

0.2 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin a (rae) (0.2 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Walnuts (English, Halves)

0.11 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Walnuts (English, Halves) (+0.29 mg, +274%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Walnuts (English, Halves)

0.4 µg

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.4 µg in Walnuts (English, Halves) (+0.9 µg, +224%).

Folate (DFE)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Walnuts (English, Halves)

15 µg4% DV

Walnuts (English, Halves) provides 15 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+4.3 µg, +41%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Walnuts (English, Halves)

0.17 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.17 mg in Walnuts (English, Halves) (+0.73 mg, +432%).

Pantothenic Acid (B5)Similar

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Walnuts (English, Halves)

0.09 mg2% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.14 mg).

Vitamin B6Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Walnuts (English, Halves)

0.08 mg5% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Walnuts (English, Halves)

0.30 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.30 mg in Walnuts (English, Halves) (+0.96 mg, +320%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Walnuts (English, Halves)

66.1 mg1% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 66.1 mg in Walnuts (English, Halves) (+79.5 mg, +120%).

CalciumWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Walnuts (English, Halves)

14.7 mg1% DV

Walnuts (English, Halves) provides 14.7 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+6.4 mg, +78%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Walnuts (English, Halves)

0.44 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.44 mg in Walnuts (English, Halves) (+1.2 mg, +264%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Walnuts (English, Halves)

23.7 mg6% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 23.7 mg in Walnuts (English, Halves) (+82.9 mg, +350%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Walnuts (English, Halves)

51.9 mg4% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 51.9 mg in Walnuts (English, Halves) (+170 mg, +328%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Walnuts (English, Halves)

0.46 mg4% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.46 mg in Walnuts (English, Halves) (+0.94 mg, +203%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Walnuts (English, Halves)

0.92 g5% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.92 g in Walnuts (English, Halves) (+0.64 g, +70%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Walnuts (English, Halves)

7.0 g14% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 7.0 g in Walnuts (English, Halves) (+9.3 g, +133%).

CarbohydratesWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Walnuts (English, Halves)

6.3 g2% DV

Walnuts (English, Halves) provides 6.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+0.52 g, +9%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Walnuts (English, Halves)

3.1 g11% DV

Pumpkin Seeds (Pepitas) provides 3.2 g vs 3.1 g in Walnuts (English, Halves) (+0.16 g, +5%).

Total FatWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 26.5 g in Pumpkin Seeds (Pepitas) (+3.5 g, +13%).

Total SugarsWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Walnuts (English, Halves)

1.2 g2% DV

Walnuts (English, Halves) provides 1.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+0.44 g, +59%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Walnuts (English, Halves)

0.60 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.0 mg vs 0.60 mg in Walnuts (English, Halves) (+0.43 mg, +72%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Walnuts (English, Halves)

0.5 µg

Pumpkin Seeds (Pepitas) provides 0.5 µg vs 0.5 µg in Walnuts (English, Halves) (+0.1 µg, +17%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Walnuts (English, Halves)

0.32 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.32 mg in Walnuts (English, Halves) (+0.86 mg, +266%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Walnuts (English, Halves)

1.2 µg1% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.2 µg in Walnuts (English, Halves) (+2.7 µg, +217%).

Folate (DFE)Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Walnuts (English, Halves)

45 µg11% DV

Walnuts (English, Halves) provides 45 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+14 µg, +44%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Walnuts (English, Halves)

0.16 mg13% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.15 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Walnuts (English, Halves)

0.07 mg5% DV

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Walnuts (English, Halves)

0.52 mg3% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.52 mg in Walnuts (English, Halves) (+2.2 mg, +420%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Walnuts (English, Halves)

0.26 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.41 mg vs 0.26 mg in Walnuts (English, Halves) (+0.14 mg, +54%).

Vitamin B6Walnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Walnuts (English, Halves)

0.25 mg15% DV

Walnuts (English, Halves) provides 0.25 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +220%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Walnuts (English, Halves)

0 µg

Both Pumpkin Seeds (Pepitas) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Walnuts (English, Halves)

0.92 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 0.92 mg in Walnuts (English, Halves) (+2.9 mg, +311%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Walnuts (English, Halves)

203 mg4% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 203 mg in Walnuts (English, Halves) (+234 mg, +115%).

CalciumWalnuts (English, Halves) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Walnuts (English, Halves)

45.1 mg3% DV

Walnuts (English, Halves) provides 45.1 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+20.2 mg, +81%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Walnuts (English, Halves)

1.3 mg7% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.3 mg in Walnuts (English, Halves) (+3.4 mg, +256%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Walnuts (English, Halves)

72.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 72.7 mg in Walnuts (English, Halves) (+247 mg, +340%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Walnuts (English, Halves)

159 mg13% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 159 mg in Walnuts (English, Halves) (+507 mg, +318%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Walnuts (English, Halves)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.4 mg in Walnuts (English, Halves) (+2.8 mg, +197%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Walnuts (English, Halves)

2.8 g14% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 2.8 g in Walnuts (English, Halves) (+1.9 g, +66%).

Pumpkin Seeds (Pepitas) vs Walnuts (English, Halves)

Pumpkin Seeds (Pepitas)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary