Hazelnuts vs Pumpkin Seeds: What’s The Difference?
Hazelnuts 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 hazelnuts 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.
Hazelnuts
Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Hazelnuts 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 hazelnuts 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.
Hazelnuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Hazelnuts are widely available and can be found at most grocery stores and 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 hazelnuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Hazelnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and 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.
Hazelnuts 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 hazelnuts vs pumpkin seeds.
This comparison will start by comparing the caloric value of hazelnuts and pumpkin seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Hazelnuts | Pumpkin Seeds | |
---|---|---|
Energy | 628 kcal | 559 kcal |
Carbs | 16.7 g | 10.7 g |
Sugar | 4.34 g | 1.4 g |
Fiber | 9.7 g | 6 g |
Protein | 15 g | 30.2 g |
Fat | 60.8 g | 49 g |
Saturated Fat | 4.46 g | 8.66 g |
Hazelnuts vs Pumpkin Seeds Calories
Nuts and seeds are generally high in calories; the same goes for hazelnuts 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 pumpkin seeds vs hazelnuts for weight loss, pumpkin seeds are slightly lower in calories, with 157 calories per serving, compared to 176 calories per serving of hazelnuts.
However, both hazelnuts 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.
Hazelnuts vs Pumpkin Seeds Protein
Nuts and seeds, including hazelnuts and pumpkin seeds, are an important source of plant-based protein.
Pumpkin Seeds offer around 51% more protein than hazelnuts.
Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while hazelnuts have 15 grams of protein per 100 grams (or 4.2g per serving).
Hazelnuts 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 hazelnuts and pumpkin seeds.
The total amount of carbohydrates is around 36% higher in hazelnuts than in pumpkin seeds. They have 16.7 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.
There’s less sugar in pumpkin seeds than in hazelnuts, 67% precisely.
One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of hazelnuts contains 1.2 grams.
Lastly, let’s take a look at the dietary fiber in hazelnuts and pumpkin seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, hazelnuts are a better source of fiber than pumpkin seeds which offer 1.7 grams per portion.
Hazelnuts vs Pumpkin Seeds Fats
Like the other nuts and seeds, fats in hazelnuts and pumpkin seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in hazelnuts and pumpkin seeds:
- Hazelnuts: 60.8 grams per 100 grams
- Pumpkin Seeds: 49 per 100 grams
Speaking of saturated fats, hazelnuts are 48% lower in saturated fats.
Hazelnuts and pumpkin seeds contain 4.5 grams and 8.7 grams of saturated fat per 100 grams, respectively.
Hazelnuts vs Pumpkin Seeds Vitamins Content
This section will discuss the vitamin content of hazelnuts and pumpkin seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Hazelnuts have a higher amount of vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
However, pumpkin seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Hazelnuts and pumpkin seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins hazelnuts and pumpkin seeds contain side by side, so you can easily compare them.
Hazelnuts | Pumpkin Seeds | |
---|---|---|
Vitamin A | 20 IU | 16 IU |
Vitamin C | 6.3 mg | 1.9 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.643 mg | 0.273 mg |
Vitamin B2 (Riboflavin) | 0.113 mg | 0.153 mg |
Vitamin B3 (Niacin) | 1.8 mg | 4.99 mg |
Vitamin B5 (Pantothenic acid) | 0.918 mg | 0.75 mg |
Vitamin B6 (Pyroxidine) | 0.563 mg | 0.143 mg |
Vitamin B9 (Folate) | 113 µg | 58 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 15 mg | 2.18 mg |
Vitamin K | 14.2 µg | 7.3 µg |
Hazelnuts 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 hazelnuts and pumpkin seeds comparison focuses on their mineral content.
Hazelnuts are a better source of iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than pumpkin seeds.
On the other hand, pumpkin seeds have a higher amount of calcium, copper, and manganese.
Hazelnuts and pumpkin seeds contain the same amount of fluoride.
Check out the table below to learn how hazelnuts and pumpkin seeds compare when it comes to mineral contents.
Hazelnuts | Pumpkin Seeds | |
---|---|---|
Calcium | 114 mg | 46 mg |
Copper | 1.72 mg | 1.34 mg |
Fluoride | 0 | 0 |
Iron | 4.7 mg | 8.82 mg |
Magnesium | 163 mg | 592 mg |
Manganese | 6.18 mg | 4.54 mg |
Phosphorus | 290 mg | 1230 mg |
Potassium | 680 mg | 809 mg |
Selenium | 2.4 µg | 9.4 µg |
Sodium | 0 | 7 mg |
Zinc | 2.45 mg | 7.81 mg |
The Final Word
Hazelnuts 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 hazelnuts 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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