Pepitas vs Peanuts: Nutrition, Calories & Protein Compared


Pepitas vs Peanuts
Nutrition Facts
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Pepitas vs Peanuts 100g Compare
per 100g | Pepitas | Peanuts |
---|---|---|
Calories | 559 | 563 |
Carbohydrates | 10.71 g | 16.54 g |
Fat | 49.05 g | 48.75 g |
Dietary fiber | 6 g | 8.5 g |
Protein | 30.23 g | 25.19 g |
Water | 5.23 g | 6.91 g |
Calcium | 46 mg | 89 mg |
Iron | 8.82 mg | 2.55 mg |
Magnessium | 592 mg | 171 mg |
Potassium | 809 mg | 690 mg |
Sodium | 7 mg | 10 mg |
Vitaminium B1 (Thiamine) | 0.273 mg | 0.653 mg |
Vitaminium B2 (riboflavin) | 0.153 mg | 0.131 mg |
Vitaminium B3 (Niacin) | 4.987 mg | 12.375 mg |
Vitaminium B6 | 0.143 mg | 0.346 mg |
Vitaminium B9 (Folic acid) | 0.058 mg | 0.239 mg |
Vitaminium E | 2.18 mg | 6.56 mg |
Discover the Nutritional Gems: Pepitas vs. Peanuts
When it comes to snacking, the choices are endless. However, for those seeking both flavor and health benefits, pepitas and peanuts stand out in the crowd. Beyond their crunchy delight, these seeds and nuts pack a punch in nutritional value, offering a variety of vitamins and minerals essential for a healthy diet. Let's delve into the fascinating world of pepitas and peanuts, exploring their nutritional profiles, health benefits, and culinary versatility.
A Closer Look at Pepitas
Pepitas, or pumpkin seeds, are the edible kernels of pumpkin or certain other squashes. What makes pepitas particularly interesting is not just their rich, nutty flavor but also their impressive nutritional profile. They are a powerhouse of nutrients, including magnesium, iron, and zinc. With 559 calories per 100 grams, these seeds are high in healthy fats and protein, making them an excellent energy source. Pepitas are also notable for their high magnesium content, with a whopping 592 mg per 100 grams, which is beneficial for heart health and bone integrity.
Peanuts: More Than Just a Snack
Contrary to their name, peanuts are not true nuts but legumes that grow underground. They share a similar nutritional profile with pepitas, boasting 567 calories per 100 grams and a slightly higher fat content. Peanuts are renowned for their high protein content, making them a favorite among vegetarians and vegans looking for plant-based protein sources. Additionally, peanuts are rich in vitamins, such as vitamin E and various B vitamins, which play crucial roles in maintaining overall health.
Nutritional Highlights
Both pepitas and peanuts are gluten-free and cholesterol-free, making them excellent choices for people with dietary restrictions. They differ slightly in their nutritional makeup; for instance, pepitas have a higher iron content (8.82 mg) compared to peanuts (4.58 mg), which is beneficial for preventing anemia. On the other hand, peanuts have a higher calcium content (92 mg) than pepitas (46 mg), which is essential for bone health.
When it comes to dietary fiber, peanuts edge out with 8.5 grams per 100 grams, compared to 6 grams for pepitas. This makes peanuts slightly more advantageous for digestive health. However, pepitas boast a significantly higher magnesium content, which is crucial for muscle function and sleep quality.
Health Benefits and Culinary Uses
Both pepitas and peanuts offer a range of health benefits. Their high fiber content aids in digestion and helps maintain a healthy weight, while the presence of antioxidants and healthy fats supports heart health and reduces inflammation. Additionally, the rich nutrient profile of both can enhance immune function and provide a sustained energy boost.
Culinary-wise, pepitas and peanuts are incredibly versatile. Pepitas can be enjoyed roasted as a snack, sprinkled over salads for extra crunch, or blended into pesto for a nut-free alternative. Peanuts, on the other hand, can be transformed into creamy peanut butter, used in Asian dishes for a savory crunch, or simply eaten raw for a quick energy boost.
Final Thoughts
Whether you're team pepita or team peanut, it's clear that both of these snacks offer unique nutritional benefits and culinary versatility. By incorporating them into your diet, you're not only satisfying your taste buds but also doing your health a favor. So, the next time you're looking for a nutritious snack, consider reaching for some pepitas or peanuts – your body will thank you!
Pepitas 100g
559kcalCalories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Peanuts 100g
563kcalCalories source
- 11% CARBS
- 17% PROTEIN
- 72% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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