Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 164mg) and more protein (30g vs 15g) per 100g. It is also lower in calories (539 vs 636 per 100g).
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more fiber (10g vs 6.1g) and more healthy fats (61g vs 46g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 539.3 | 635.7 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 15g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 16.8g | |
| Fiber | 6.1g | 10g | 🏆 Hazelnuts (Raw) |
| Total Fat | 46.4g | 60.7g |
Key Vitamins & Minerals
Copper
🏆 Hazelnuts (Raw) has 25% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 3.4x 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
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Hazelnuts (Raw): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Hazelnuts (Raw) 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 magnesium (557mg vs 164mg) and more protein (30g vs 15g) per 100g. It is also lower in calories (539 vs 636 per 100g).
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more fiber (10g vs 6.1g) and more healthy fats (61g vs 46g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Hazelnuts (Raw) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
