RAW PUMPKIN SEEDS vs SHELLED WALNUTS
Nutrition comparison per 100 g serving
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RAW PUMPKIN SEEDS wins in 6 out of 11 nutrient categories
RAW PUMPKIN SEEDS: 6
vs
SHELLED WALNUTS: 2
(3 ties)
Overview
| Nutrient | RAW PUMPKIN SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Calories | 567 cal | 643 cal | |
| Protein | 30 g | 14.3 g | |
| Carbs | 10 g | 14.3 g | |
| Fat | 50 g | 64.3 g | |
| Fiber | 6.7 g | 7.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | RAW PUMPKIN SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | RAW PUMPKIN SEEDS | SHELLED WALNUTS | Winner |
|---|---|---|---|
| Calcium, Ca | 47 MG | 71 MG | |
| Iron, Fe | 10 MG | 2.6 MG | |
| Potassium, K | 810 MG | 446 MG | |
| Sodium, Na | 0 MG | 0 MG | Tie |