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Pumpkin seeds vs Cashew nut: nutrition comparison

Per 100 g: 615 kcal for Pumpkin seeds, versus 619 kcal for Cashew nut, a difference of 4 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Pumpkin seeds

Nuts, seeds and oleaginous fruit100 g

Protein35.6 g 35.6 g

Fat49.1 g 49.1 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy615 kcal 615 kcal

Protein+14.1 g

Fat+1 g

Vitamin Dequal

Omega-3equal

Energy−4 kcal

Cashew nut

Nuts, seeds and oleaginous fruit100 g

Protein21.5 g 21.5 g

Fat48.1 g 48.1 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy619 kcal 619 kcal

Highest phosphorus content

Pumpkin seeds contains 550 mg more phosphorus per 100 g.

Highest magnesium content

Pumpkin seeds contains 250 mg more magnesium per 100 g.

Highest folate content

Pumpkin seeds contains 84 µg more folate per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Pumpkin seeds	Cashew nut
Macronutrients
Energy	615 kcal	619 kcal
Protein	35.6 g	21.5 g
Fat	49.1 g	48.1 g
of which saturated fat	8.7 g	8.2 g
of which polyunsaturated	21 g	8.7 g
of which omega-3	0.1 g	0.1 g
Carbohydrates	4.7 g	23.2 g
of which sugars	1.4 g	3.1 g
Dietary fibre	6 g	3.6 g
Water	5.2 g	4.6 g
Alcohol	0 g	0 g
Minerals
Calcium	63 mg	40 mg
Iron	8.2 mg	5.9 mg
Magnesium	520 mg	270 mg
Phosphorus	1,090 mg	540 mg
Potassium	900 mg	660 mg
Sodium	5 mg	9 mg
Zinc	5 mg	4 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	2 mg	1 mg
Folate	129 µg	46 µg

Pumpkin seeds vs Cashew nut: nutrition comparison

Pumpkin seeds

Cashew nut

Full comparison, nutrient by nutrient

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