Side-by-Side Comparison
Nuts, Seeds & Kernels
Pumpkin Seeds (Pepitas Raw) vs. Walnuts (English / Persian)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Pumpkin Seeds (Pepitas Raw)
Walnuts (English / Persian)
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
English walnuts (Juglans regia) are the supreme nut source of plant Omega-3s. Per 100g raw, they provide 654 kcal, 65.2g fats (including 9,080mg alpha-linolenic acid ALA), 15.2g protein, 13.7g carbohydrates (6.7g fiber), and rich ellagitannin polyphenols.
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
559 kcal | 654 kcal |
|
Total Fat
|
49.1 g | 65.2 g |
|
Protein
|
30.2 g | 15.2 g |
|
Magnesium
|
592 (141% DV) mg | 158 mg |
|
Polyunsaturated Fat (PUFA)
|
21.0 g | 47.2 g |
|
Monounsaturated Fat (MUFA)
|
16.2 g | 8.93 g |
|
Saturated Fat
|
8.65 g | 6.13 g |
|
Carbohydrates
|
10.7 g | 13.7 g |
|
Dietary Fiber
|
6.00 g | 6.7 g |
|
Zinc
|
7.81 (71% DV) mg | — |
|
Iron (Non-Heme)
|
8.82 (49% DV) mg | — |
|
Omega-3 ALA (Alpha-Linolenic)
|
— | 9,080 (Highest among tree nuts) mg |
|
Net Carbohydrates
|
— | 7.0 g |
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