Chestnuts vs Pumpkin Seeds: How Are They Different?
Chestnuts 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 chestnuts 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.
Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.
These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.
Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.
There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.
Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.
They can also be used in savory dishes, such as chestnut stuffing or soup.
Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.
They are versatile, flavorful, and can be easily incorporated into various dishes.
Chestnuts are an excellent source of Vitamin C.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
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.
Chestnuts 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 chestnuts vs pumpkin seeds.
This comparison will start by comparing the caloric value of chestnuts and pumpkin seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Chestnuts vs Pumpkin Seeds Calories
Nuts and seeds are generally high in calories; the same goes for chestnuts 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 chestnuts vs pumpkin seeds for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 157 calories per serving of pumpkin seeds.
However, both chestnuts 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.
Chestnuts vs Pumpkin Seeds Protein
Nuts and seeds, including chestnuts and pumpkin seeds, are an important source of plant-based protein.
Pumpkin Seeds offer around 86% more protein than chestnuts.
Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).
Chestnuts 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 chestnuts and pumpkin seeds.
The total amount of carbohydrates is around 78% higher in chestnuts than in pumpkin seeds. They have 49.1 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.
There’s less sugar in chestnuts than in pumpkin seeds, 100% precisely.
One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of pumpkin seeds contains 0.4 grams.
Lastly, let’s take a look at the dietary fiber in chestnuts 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 chestnuts which offer 0 grams per portion.
Chestnuts vs Pumpkin Seeds Fats
Like the other nuts and seeds, fats in chestnuts and pumpkin seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chestnuts and pumpkin seeds:
- Chestnuts: 1.1 grams per 100 grams
- Pumpkin Seeds: 49 per 100 grams
Speaking of saturated fats, chestnuts are 98% lower in saturated fats.
Chestnuts and pumpkin seeds contain 0.2 grams and 8.7 grams of saturated fat per 100 grams, respectively.
Chestnuts vs Pumpkin Seeds Vitamins Content
This section will discuss the vitamin content of chestnuts and pumpkin seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.
However, pumpkin seeds have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Chestnuts and pumpkin seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chestnuts and pumpkin seeds contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Chestnuts 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 chestnuts and pumpkin seeds comparison focuses on their mineral content.
Chestnuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than pumpkin seeds.
Chestnuts and pumpkin seeds contain the same amount of fluoride.
Check out the table below to learn how chestnuts and pumpkin seeds compare when it comes to mineral contents.
The Final Word
Chestnuts 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 chestnuts 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.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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