Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more phosphorus (1175mg vs 600mg), more fiber (6.1g vs 3.2g), and more magnesium (557mg vs 296mg) per 100g.
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more copper (2.1mg vs 1.4mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 539.3 | 560.7 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 18.6g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 30.7g | |
| Fiber | 6.1g | 3.2g | 🏆 Pumpkin Seeds (Pepitas) |
| Total Fat | 46.4g | 44.3g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 50% more
Iron
🏆 Pumpkin Seeds (Pepitas) has 32% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 88% more
Phosphorus
🏆 Pumpkin Seeds (Pepitas) has 96% more
Zinc
🏆 Pumpkin Seeds (Pepitas) has 38% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Cashews (Raw, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more phosphorus (1175mg vs 600mg), more fiber (6.1g vs 3.2g), and more magnesium (557mg vs 296mg) per 100g.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more copper (2.1mg vs 1.4mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Cashews (Raw, Unsalted) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
