Cashews vs Pumpkin Seeds: Difference & Similarities

Cashews and pumpkin seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and pumpkin seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Cashews vs Pumpkin Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs pumpkin seeds.

This comparison will start by comparing the caloric value of cashews and pumpkin seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Cashews vs Pumpkin Seeds Calories

Nuts and seeds are generally high in calories; the same goes for cashews and pumpkin seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing cashews vs pumpkin seeds for weight loss, cashews are slightly lower in calories, with 155 calories per serving, compared to 157 calories per serving of pumpkin seeds.

However, both cashews and pumpkin seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Pumpkin Seeds Protein

Nuts and seeds, including cashews and pumpkin seeds, are an important source of plant-based protein.

Pumpkin Seeds offer around 40% more protein than cashews.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving).

Cashews vs Pumpkin Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and pumpkin seeds.

The total amount of carbohydrates is around 65% higher in cashews than in pumpkin seeds. They have 30.2 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

There’s less sugar in pumpkin seeds than in cashews, 76% precisely.

One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and pumpkin seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.7 grams of fiber per portion, pumpkin seeds are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Pumpkin Seeds Fats

Like the other nuts and seeds, fats in cashews and pumpkin seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and pumpkin seeds:

• Cashews: 43.8 grams per 100 grams
• Pumpkin Seeds: 49 per 100 grams

Speaking of saturated fats, cashews are 10% lower in saturated fats.

Cashews and pumpkin seeds contain 7.8 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Cashews vs Pumpkin Seeds Vitamins Content

This section will discuss the vitamin content of cashews and pumpkin seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

However, pumpkin seeds have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Cashews and pumpkin seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and pumpkin seeds contain side by side, so you can easily compare them.

Cashews vs Pumpkin Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and pumpkin seeds comparison focuses on their mineral content.

Cashews are a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc than pumpkin seeds.

On the other hand, pumpkin seeds have a higher amount of copper, selenium, and sodium.

Cashews and pumpkin seeds contain the same amount of fluoride.

Check out the table below to learn how cashews and pumpkin seeds compare when it comes to mineral contents.

The Final Word

Cashews and pumpkin seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and pumpkin seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.