Quick Summary
When to Choose Walnuts
Choose Walnuts for more omega-3 fatty acids (8.9g vs 0.4g) and more healthy fats (66g vs 46g) per 100g.
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 161mg), more phosphorus (1175mg vs 350mg), and more protein (30g vs 15g) per 100g. It is also lower in calories (539 vs 661 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Walnuts | Pumpkin Seeds (Pepitas) | Winner |
|---|---|---|---|
| Calories | 660.7 | 539.3 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 15.4g | 30.4g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 13.9g | 10.7g | |
| Fiber | 6.8g | 6.1g | 🏆 Walnuts |
| Total Fat | 66.1g | 46.4g |
Key Vitamins & Minerals
Copper
🏆 Walnuts has 25% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 3.5x more
Omega-3 Fatty Acids
🏆 Walnuts has 25.0x more
Phosphorus
🏆 Pumpkin Seeds (Pepitas) has 3.4x more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Practical Considerations
💰 Cost
Walnuts: Moderate
Pumpkin Seeds (Pepitas): Moderate
🕒 Preparation
Walnuts: Easy
Pumpkin Seeds (Pepitas): Easy
📦 Storage
Walnuts: Refrigerate
Pumpkin Seeds (Pepitas): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Pumpkin Seeds (Pepitas): Very versatile
The Bottom Line
Both Walnuts and Pumpkin Seeds (Pepitas) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Choose Walnuts for more omega-3 fatty acids (8.9g vs 0.4g) and more healthy fats (66g vs 46g) per 100g.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 161mg), more phosphorus (1175mg vs 350mg), and more protein (30g vs 15g) per 100g. It is also lower in calories (539 vs 661 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Pumpkin Seeds (Pepitas) in Nutrivio
Compare how Walnuts and Pumpkin Seeds (Pepitas) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
