Ginkgo Nuts vs Pumpkin Seeds: Difference, Benefits, More

Ginkgo Nuts 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 ginkgo nuts 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.

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts 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 ginkgo nuts into your diet.

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

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

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

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 nut to add to your diet, consider giving ginkgo nuts a try.

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

Ginkgo Nuts are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

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.

Ginkgo Nuts 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 ginkgo nuts vs pumpkin seeds.

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

Ginkgo Nuts vs Pumpkin Seeds Calories

Nuts and seeds are generally high in calories; the same goes for ginkgo nuts 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 ginkgo nuts vs pumpkin seeds for weight loss, ginkgo nuts are slightly lower in calories, with 51 calories per serving, compared to 157 calories per serving of pumpkin seeds.

However, both ginkgo nuts 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.

Ginkgo Nuts vs Pumpkin Seeds Protein

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

Pumpkin Seeds offer around 86% more protein than ginkgo nuts.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while ginkgo nuts have 4.3 grams of protein per 100 grams (or 1.2g per serving).

Ginkgo Nuts 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 ginkgo nuts and pumpkin seeds.

The total amount of carbohydrates is around 72% higher in ginkgo nuts than in pumpkin seeds. They have 37.6 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

There’s less sugar in ginkgo nuts than in pumpkin seeds, 100% precisely.

One handful of ginkgo nuts (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 ginkgo nuts 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 ginkgo nuts which offer 0 grams per portion.

Ginkgo Nuts vs Pumpkin Seeds Fats

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

Total fat in ginkgo nuts and pumpkin seeds:

• Ginkgo Nuts: 1.7 grams per 100 grams
• Pumpkin Seeds: 49 per 100 grams

Speaking of saturated fats, ginkgo nuts are 97% lower in saturated fats.

Ginkgo Nuts and pumpkin seeds contain 0.3 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Ginkgo Nuts vs Pumpkin Seeds Vitamins Content

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

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

Ginkgo Nuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, pumpkin seeds have a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

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

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

Ginkgo Nuts 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 ginkgo nuts and pumpkin seeds comparison focuses on their mineral content.

Ginkgo Nuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than pumpkin seeds.

Ginkgo Nuts and pumpkin seeds contain the same amount of fluoride, and sodium.

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

The Final Word

Ginkgo Nuts 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 ginkgo nuts 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.