Pepitas vs Peanuts: Nutrition, Calories & Protein Compared



Pepitas - calories, kcal, weight, nutrition
Pepitas - calories, kcal, weight, nutrition

Pepitas vs Peanuts
Nutrition Facts

Pepitas
Serving size:
  change
standard serving size (30g)handful (20g)tablespoon (10g)teaspoon (3g)glass (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Peanuts
Serving size:
  change
handful (45g)cup (125g)half cup (62.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pepitas vs Peanuts 100g Compare


per 100gPepitasPeanuts
Calories559 563
Carbohydrates10.71 g16.54 g
Fat49.05 g48.75 g
Dietary fiber6 g8.5 g
Protein30.23 g25.19 g
Water5.23 g6.91 g
Calcium46 mg89 mg
Iron8.82 mg2.55 mg
Magnessium592 mg171 mg
Potassium809 mg690 mg
Sodium7 mg10 mg
Vitaminium B1 (Thiamine)0.273 mg0.653 mg
Vitaminium B2 (riboflavin)0.153 mg0.131 mg
Vitaminium B3 (Niacin)4.987 mg12.375 mg
Vitaminium B60.143 mg0.346 mg
Vitaminium B9 (Folic acid)0.058 mg0.239 mg
Vitaminium E2.18 mg6.56 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

559kcal

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT

Peanuts 100g

563kcal

Calories source

  • 11% CARBS
  • 17% PROTEIN
  • 72% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment