Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 114mg), more protein (30g vs 7.1g), and more healthy fats (46g vs 25g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 6.1g) per 100g. It is also lower in calories (429 vs 539 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 539.3 | 428.6 | 🏆 Tiger Nuts |
| Protein | 30.4g | 7.1g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 67.9g | |
| Fiber | 6.1g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 46.4g | 25g |
Key Vitamins & Minerals
Iron
🏆 Pumpkin Seeds (Pepitas) has 79% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 4.9x 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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Tiger Nuts: Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Tiger Nuts: Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Tiger Nuts 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 114mg), more protein (30g vs 7.1g), and more healthy fats (46g vs 25g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 6.1g) per 100g. It is also lower in calories (429 vs 539 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Tiger Nuts in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
