Seeds vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Seeds, pumpkin seeds (pepitas), raw is higher in more vitamins & minerals

Calories (kcal)

Seeds —
Nuts —

Protein (g)

Seeds 29.9
Nuts 9.96

Carbs (g)

Seeds 18.7
Nuts 12.7

Fat (g)

Seeds 40.0
Nuts 73.3

Fiber (g)

Seeds 5.08
Nuts 5.79

Quick answers

Which has more protein?

Seeds, pumpkin seeds (pepitas), raw — 29.9g vs 9.96g per 100g.

Which is more nutrient-dense?

Seeds, pumpkin seeds (pepitas), raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Seeds Nuts
Macronutrients
Water 6.62 g 2.62 g
Protein 29.9 g 9.96 g
Total lipid (fat) 40.0 g 73.3 g
Carbohydrate, by difference 18.7 g 12.7 g
Fiber, total dietary 5.08 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) — 0.548 mg
Niacin (Vitamin B3) — 0.946 mg
Vitamin B-6 — Pyridoxine — 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 37.4 mg 54.8 mg
Iron, Fe 8.36 mg 2.37 mg
Magnesium, Mg 500 mg 103 mg
Phosphorus, P 1150 mg 253 mg
Potassium, K 691 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 6.34 mg 3.93 mg
Copper, Cu 1.23 mg 0.906 mg
Manganese, Mn 4.12 mg 2.28 mg
Selenium, Se 20.5 ug —
Other Nutrients
Energy (Atwater General Factors) 555 kcal 750 kcal
Energy (Atwater Specific Factors) 515 kcal 700 kcal
Nitrogen 5.64 g 1.88 g
Ash 4.77 g 1.44 g
Molybdenum, Mo — 15.6 ug
Biotin — 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Seeds, pumpkin seeds (pepitas), raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Magnesium, Mg +386% in Seeds, pumpkin seeds (pepitas), raw Phosphorus, P +355% in Seeds, pumpkin seeds (pepitas), raw Iron, Fe +253% in Seeds, pumpkin seeds (pepitas), raw Protein +200% in Seeds, pumpkin seeds (pepitas), raw

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