Which is healthier, Cashew or Pumpkin Seed?

Pumpkin Seed wins in 7 out of 10 nutritional categories. Cashew has 553 calories and 18.2g protein per 100g, while Pumpkin Seed has 559 calories and 30.2g protein.

How many calories are in Cashew vs Pumpkin Seed?

Cashew contains 553 calories per 100g, while Pumpkin Seed contains 559 calories per 100g.

Which has more protein, Cashew or Pumpkin Seed?

Pumpkin Seed has more protein with 30.2g per 100g compared to 18.2g.

Cashew vs Pumpkin Seed

Nutrition Comparison per 100g

Cashew 3

7 Pumpkin Seed

Nuts & Seeds vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Cashew	Pumpkin Seed	Better
Calories	553kcal	559kcal	Cashew
Protein	18.2g	30.2g	Pumpkin Seed
Total Fat	43.9g	49.1g	Cashew
Carbohydrates	30.2g	10.7g	Cashew
Fiber	3.3g	6g	Pumpkin Seed
Sugar	5.9g	1.4g	Pumpkin Seed
Vitamin C	0mg	1.9mg	Pumpkin Seed
Calcium	37mg	46mg	Pumpkin Seed
Iron	6.7mg	8.8mg	Pumpkin Seed
Potassium	660mg	809mg	Pumpkin Seed

Macronutrient Breakdown

Cashew

Protein: 18.2g Fat: 43.9g Carbs: 30.2g

Pumpkin Seed

Protein: 30.2g Fat: 49.1g Carbs: 10.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.