pumpkin seeds vs Cashews
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
pumpkin seeds: 100g (100g) | Cashews: 100g (100g)
559
pumpkin seeds
553
Cashews
29.9g
pumpkin seeds
17.4g
Cashews
18.7g
pumpkin seeds
36.3g
Cashews
40g
pumpkin seeds
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
21%
pumpkin seeds
13%
Cashews
Track what you eat automatically
Send a photo of your pumpkin seeds or cashews meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | pumpkin seeds | Cashews |
|---|---|---|
| Calories | 559 | 553 |
| Protein | 29.9g | 17.4g |
| Carbs | 18.7g | 36.3g |
| Fat | 40g | 38.9g |
| Fiber | 5.08g | 4.1g |
| Sugar | — | — |
| Sodium | 0mg | 4.76mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 691mg | 638mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 37.4mg | 42mg |
| Iron | 8.36mg | 5.99mg |
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.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is pumpkin seeds or Cashews better for weight loss?
For weight loss, Cashews is the better choice. pumpkin seeds has 559 calories and 29.9g protein per serving, while Cashews has 553 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pumpkin seeds or Cashews?
pumpkin seeds has more protein per serving. pumpkin seeds provides 29.9g and Cashews provides 17.4g of protein.
Can I eat both pumpkin seeds and cashews together?
Yes! Combining pumpkin seeds and cashews gives you 1112 calories and 47.3g protein. This combination can work well as part of a balanced meal.