Peanuts vs Pumpkin Seeds: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Peanuts has 567 calories while Pumpkin Seeds has 559 calories per 100g.
Quick Summary
Fewer Calories
Pumpkin Seeds
559 kcal
More Protein
Peanuts
26g
More Fiber
Peanuts
9g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanuts | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 567kcal | 559kcal✓ | +8.0kcal |
| Protein | 26g✓ | 19g | +7.0g |
| Carbohydrates | 16g | 11g✓ | +5.0g |
| Fat | 49g | 49g | 0.0g |
| Fiber | 9g✓ | 6.5g | +2.5g |
| Sugar | 4.7g | 1.1g✓ | +3.6g |
| Sodium | 18mg | 18mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanuts
Pumpkin Seeds
Diet Compatibility
Peanuts
Pumpkin Seeds
When to Choose Peanuts
- ✓Higher in protein (26g vs 19g)
- ✓More fiber (9g vs 6.5g)
- ✓Lower sodium (18mg vs 18mg)
Common Uses
When to Choose Pumpkin Seeds
- ✓Lower in calories (559 vs 567)
- ✓Lower in carbs (11g vs 16g)
- ✓Less sugar (1.1g vs 4.7g)
Common Uses
Peanuts vs Pumpkin Seeds: Nutritional Analysis
Peanuts is more calorie-dense at 567 calories per 100g compared to 559 for Pumpkin Seeds, a difference of 8 calories. On the protein front, Peanuts delivers more with 26g per 100g versus 19g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Peanuts and Pumpkin Seeds tell different nutritional stories. Peanuts provides 16g of carbohydrates, 49g of fat, and 9g of fiber per 100g, while Pumpkin Seeds contains 11g carbs, 49g fat, and 6.5g fiber. The higher fiber content in Peanuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanuts contains 4.7g while Pumpkin Seeds has 1.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pumpkin Seeds is the lower-calorie choice at 559 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanuts provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Peanuts offers more fiber (9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Peanuts or Pumpkin Seeds?
Peanuts has more calories with 567 kcal per 100g, compared to Pumpkin Seeds with 559 kcal. That's a difference of 8 calories per 100g serving.
Is Peanuts healthier than Pumpkin Seeds?
Peanuts and Pumpkin Seeds have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Peanuts and Pumpkin Seeds?
Peanuts has more protein with 26g per 100g, compared to Pumpkin Seeds with 19g. Peanuts provides 7.0g more protein per 100g serving.
Which is better for weight loss, Peanuts or Pumpkin Seeds?
For weight loss, Pumpkin Seeds is the better choice with only 559 calories per 100g compared to 567 calories in Peanuts. Peanuts also offers 9g of fiber per 100g, which helps you feel fuller longer.
Does Peanuts or Pumpkin Seeds have fewer carbs?
Pumpkin Seeds has fewer carbs with 11g per 100g, compared to Peanuts with 16g. If you're following a low-carb diet, Pumpkin Seeds is the better option with 5.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.