Cashews vs pumpkin seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
Cashews: 100g (100g) | pumpkin seeds: 100g (100g)
553
Cashews
559
pumpkin seeds
17.4g
Cashews
29.9g
pumpkin seeds
36.3g
Cashews
18.7g
pumpkin seeds
38.9g
Cashews
40g
pumpkin seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
21%
pumpkin seeds
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| Nutrient | Cashews | pumpkin seeds |
|---|---|---|
| Calories | 553 | 559 |
| Protein | 17.4g | 29.9g |
| Carbs | 36.3g | 18.7g |
| Fat | 38.9g | 40g |
| Fiber | 4.1g | 5.08g |
| Sugar | — | — |
| Sodium | 4.76mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 638mg | 691mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 42mg | 37.4mg |
| Iron | 5.99mg | 8.36mg |
Which Should You Choose?
For weight loss
Choose Cashews. With 553 calories and 17.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 12.5g more than Cashews.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or pumpkin seeds better for weight loss?
For weight loss, Cashews is the better choice. Cashews has 553 calories and 17.4g protein per serving, while pumpkin seeds has 559 calories and 29.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or pumpkin seeds?
pumpkin seeds has more protein per serving. Cashews provides 17.4g and pumpkin seeds provides 29.9g of protein.
Can I eat both cashews and pumpkin seeds together?
Yes! Combining cashews and pumpkin seeds gives you 1112 calories and 47.3g protein. This combination can work well as part of a balanced meal.