Walnuts 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?
Pumpkin Seeds is generally healthier
Pumpkin Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (559 vs 654), more protein (19g vs 9g), less sugar (1.1g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pumpkin Seeds
559 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Walnuts
6.7g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Walnuts | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 654kcal | 559kcal✓ | +95.0kcal |
| Protein | 9g | 19g✓ | -10.0g |
| Carbohydrates | 14g | 11g✓ | +3.0g |
| Fat | 65g | 49g✓ | +16.0g |
| Fiber | 6.7g✓ | 6.5g | +0.2g |
| Sugar | 2.6g | 1.1g✓ | +1.5g |
| Sodium | 2mg✓ | 18mg | -16.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Walnuts
Pumpkin Seeds
Diet Compatibility
Walnuts
Pumpkin Seeds
When to Choose Walnuts
- ✓More fiber (6.7g vs 6.5g)
- ✓Lower sodium (2mg vs 18mg)
Common Uses
When to Choose Pumpkin Seeds
- ✓Lower in calories (559 vs 654)
- ✓Higher in protein (19g vs 9g)
- ✓Lower in carbs (11g vs 14g)
- ✓Less sugar (1.1g vs 2.6g)
Common Uses
Walnuts vs Pumpkin Seeds: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 559 for Pumpkin Seeds, a difference of 95 calories. On the protein front, Pumpkin Seeds delivers more with 19g per 100g versus 9g, 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 Walnuts and Pumpkin Seeds tell different nutritional stories. Walnuts provides 14g of carbohydrates, 65g of fat, and 6.7g of fiber per 100g, while Pumpkin Seeds contains 11g carbs, 49g fat, and 6.5g fiber. The higher fiber content in Walnuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Walnuts contains 2.6g 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: Pumpkin Seeds provides more protein (19g/100g), supporting muscle repair and growth.
- For sustained energy: Walnuts offers more fiber (6.7g/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, Walnuts or Pumpkin Seeds?
Walnuts has more calories with 654 kcal per 100g, compared to Pumpkin Seeds with 559 kcal. That's a difference of 95 calories per 100g serving.
Is Walnuts healthier than Pumpkin Seeds?
Based on our nutritional analysis, Pumpkin Seeds is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pumpkin Seeds has 559 calories, 19g protein, and 6.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Walnuts and Pumpkin Seeds?
Pumpkin Seeds has more protein with 19g per 100g, compared to Walnuts with 9g. Pumpkin Seeds provides 10.0g more protein per 100g serving.
Which is better for weight loss, Walnuts or Pumpkin Seeds?
For weight loss, Pumpkin Seeds is the better choice with only 559 calories per 100g compared to 654 calories in Walnuts. Walnuts also offers 6.7g of fiber per 100g, which helps you feel fuller longer.
Does Walnuts or Pumpkin Seeds have fewer carbs?
Pumpkin Seeds has fewer carbs with 11g per 100g, compared to Walnuts with 14g. If you're following a low-carb diet, Pumpkin Seeds is the better option with 3.0g 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.