Pine Nuts (Pinyons) vs Pumpkin Seeds: How Do They Compare?
Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.
Pine Nuts (Pinyons)
Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.
These nuts have a slightly sweet and slightly nutty flavor and are often used in both sweet and savory dishes.
Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pine 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. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.
Pine nuts 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 nut to add to your diet, consider giving pine nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pine Nuts (Pinyons) are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
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.
Pine Nuts (Pinyons) 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 pine nuts (pinyons) vs pumpkin seeds.
This comparison will start by comparing the caloric value of pine nuts (pinyons) and pumpkin seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Pine Nuts (Pinyons) | Pumpkin Seeds | |
---|---|---|
Energy | 629 kcal | 559 kcal |
Carbs | 19.3 g | 10.7 g |
Sugar | 1.4 g | |
Fiber | 10.7 g | 6 g |
Protein | 11.6 g | 30.2 g |
Fat | 61 g | 49 g |
Saturated Fat | 9.38 g | 8.66 g |
Pine Nuts (Pinyons) vs Pumpkin Seeds Calories
Nuts and seeds are generally high in calories; the same goes for pine nuts (pinyons) 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 pine nuts (pinyons) for weight loss, pumpkin seeds are slightly lower in calories, with 157 calories per serving, compared to 176 calories per serving of pine nuts (pinyons).
However, both pine nuts (pinyons) 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.
Pine Nuts (Pinyons) vs Pumpkin Seeds Protein
Nuts and seeds, including pine nuts (pinyons) and pumpkin seeds, are an important source of plant-based protein.
Pumpkin Seeds offer around 62% more protein than pine nuts (pinyons).
Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).
Pine Nuts (Pinyons) 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 pine nuts (pinyons) and pumpkin seeds.
The total amount of carbohydrates is around 45% higher in pine nuts (pinyons) than in pumpkin seeds. They have 19.3 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.
There’s less sugar in pine nuts (pinyons) than in pumpkin seeds, 100% precisely.
One handful of pine nuts (pinyons) (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 pine nuts (pinyons) and pumpkin seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, pine nuts (pinyons) are a better source of fiber than pumpkin seeds which offer 1.7 grams per portion.
Pine Nuts (Pinyons) vs Pumpkin Seeds Fats
Like the other nuts and seeds, fats in pine nuts (pinyons) and pumpkin seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in pine nuts (pinyons) and pumpkin seeds:
- Pine Nuts (Pinyons): 61 grams per 100 grams
- Pumpkin Seeds: 49 per 100 grams
Speaking of saturated fats, pumpkin seeds are 7% lower in saturated fats.
Pumpkin Seeds and pine nuts (pinyons) contain 8.7 grams and 9.4 grams of saturated fat per 100 grams, respectively.
Pine Nuts (Pinyons) vs Pumpkin Seeds Vitamins Content
This section will discuss the vitamin content of pine nuts (pinyons) and pumpkin seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Pine Nuts (Pinyons) have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
However, pumpkin seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin B2 (Riboflavin).
Pine Nuts (Pinyons) and pumpkin seeds contain the same amount of vitamin D, vitamin B9 (Folate), and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pine nuts (pinyons) and pumpkin seeds contain side by side, so you can easily compare them.
Pine Nuts (Pinyons) | Pumpkin Seeds | |
---|---|---|
Vitamin A | 29 IU | 16 IU |
Vitamin C | 2 mg | 1.9 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 1.24 mg | 0.273 mg |
Vitamin B2 (Riboflavin) | 0.223 mg | 0.153 mg |
Vitamin B3 (Niacin) | 4.37 mg | 4.99 mg |
Vitamin B5 (Pantothenic acid) | 0.21 mg | 0.75 mg |
Vitamin B6 (Pyroxidine) | 0.111 mg | 0.143 mg |
Vitamin B9 (Folate) | 58 µg | 58 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0 | 2.18 mg |
Vitamin K | 0 | 7.3 µg |
Pine Nuts (Pinyons) 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 pine nuts (pinyons) and pumpkin seeds comparison focuses on their mineral content.
Pine Nuts (Pinyons) are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than pumpkin seeds.
On the other hand, pumpkin seeds have a higher amount of sodium.
Pine Nuts (Pinyons) and pumpkin seeds contain the same amount of fluoride.
Check out the table below to learn how pine nuts (pinyons) and pumpkin seeds compare when it comes to mineral contents.
Pine Nuts (Pinyons) | Pumpkin Seeds | |
---|---|---|
Calcium | 8 mg | 46 mg |
Copper | 1.04 mg | 1.34 mg |
Fluoride | 0 | 0 |
Iron | 3.06 mg | 8.82 mg |
Magnesium | 234 mg | 592 mg |
Manganese | 4.33 mg | 4.54 mg |
Phosphorus | 35 mg | 1230 mg |
Potassium | 628 mg | 809 mg |
Selenium | 0 | 9.4 µg |
Sodium | 72 mg | 7 mg |
Zinc | 4.28 mg | 7.81 mg |
The Final Word
Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.
- Pine Nuts (Pinyons) Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Pumpkin Seeds Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.