Pepitas vs Walnuts: Choose Wisely
Where is more calories, protein, carbs - what is more healthy?
Walnuts vs Pepitas: Nutrition Comparison
| per 100g | Pepitas | Walnuts |
|---|---|---|
| Calories | 559 | 654 |
| Carbohydrates | 10.71 g | 13.71 g |
| Fat | 49.05 g | 65.21 g |
| Dietary fiber | 6 g | 6.7 g |
| Protein | 30.23 g | 15.23 g |
| Calcium | 46 mg | 98 mg |
| Iron | 8.82 mg | 2.9 mg |
| Magnessium | 592 mg | 158 mg |
| Potassium | 809 mg | 441 mg |
| Sodium | 7 mg | 2 mg |
| Vitaminium B1 (Thiamine) | 0.273 mg | 0.341 mg |
| Vitaminium B2 (riboflavin) | 0.153 mg | 0.15 mg |
| Vitaminium B3 (Niacin) | 4.987 mg | 1.125 mg |
| Vitaminium B6 | 0.143 mg | 0.537 mg |
| Vitaminium B9 (Folic acid) | 0.058 mg | 98 mg |
| Vitaminium C | 1.9 mg | 1.3 mg |
| Vitaminium E | 2.18 mg | 20.83 mg |
| Vitaminium K | 0.007 mg | 2.7 mg |
Less Calories in Pepitas
At first glance, you can see that in pepitas is less calories than in walnuts.
Pepitas has 559 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 17%.
In pepitas and in walnuts most calories came from fat.
See tables below to compare pepitas with walnuts in details.
Pepitas And Walnuts Nutrition Difference
- Calories:
walnuts - 17% more than pepitas - Carbohydrates:
walnuts - 28% more than pepitas - Fat:
walnuts - 33% more than pepitas - Dietary fiber:
walnuts - 12% more than pepitas - Protein:
pepitas - 98% more than walnuts
More protein in pepitas
It is aslo easy to see see that in pepitas is more protein than in walnuts.
There is 15.23g per 100g of walnuts and 30.23g per 100g of pepitas so using simple math we can see that difference is about 98%.
Less carbohydrates in pepitas
In pepitas is less carbohydrates than in walnuts.
There is 13.71g/100g of carbohydrates in walnuts and 10.71g/100g in pepitas so let me do the math for you again - difference is about 28%.
Less fat in pepitas
In pepitas is less fats than in walnuts.
The tables above show us that there is 65.21g/100g of fats in walnuts and 49.05g/100g in pepitas. In this case difference is about 33%.
Pepitas
559kcal- Calories559
- Carbohydrates10.71 g
- Fat49.05 g
- Dietary fiber6 g
- Protein30.23 g
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass
Calories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Walnuts
654kcal- Calories654
- Carbohydrates13.71 g
- Fat65.21 g
- Dietary fiber6.7 g
- Protein15.23 g
100g | ounce | single piece | handfull | cup | chopped | cup | half cup
Calories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Vitamins: walnuts vs pepitas
- Vitaminium B1 (Thiamine):
walnuts - 25% more than pepitas - Vitaminium B2 (riboflavin):
pepitas - 2% more than walnuts - Vitaminium B3 (Niacin):
pepitas - 343% more than walnuts - Vitaminium B6:
walnuts - 276% more than pepitas - Vitaminium B9 (Folic acid):
walnuts - 168866% more than pepitas - Vitaminium C:
pepitas - 46% more than walnuts - Vitaminium E:
walnuts - 856% more than pepitas - Vitaminium K:
walnuts - 38471% more than pepitas
Minerals: pepitas vs walnuts
- Calcium:
walnuts - 113% more than pepitas - Iron:
pepitas - 204% more than walnuts - Magnessium:
pepitas - 275% more than walnuts - Potassium:
pepitas - 83% more than walnuts - Sodium:
pepitas - 250% more than walnuts
Compares of pepitas
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Compares of walnuts
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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