Pepitas vs Walnuts: Which Has More Calories?

Per 100 g, Pepitas has 559 kcal and Walnuts has 654 kcal, so Pepitas has 15% fewer calories.

Pepitas has more protein (30.2 g vs 15.2 g). Walnuts has more fat (65.2 g vs 49.1 g). Walnuts has more carbohydrates (13.7 g vs 10.7 g). Relative to calories, Pepitas is the better protein source (5.41 g vs 2.33 g of protein per 100 kcal).

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

Nutrition Facts

Pepitas
Serving size:
  change
standard serving size (30g)handful (20g)tablespoon (10g)teaspoon (3g)glass (130g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.
Walnuts
Serving size:
  change
one walnuts (5g)handful (35g)cup, chopped (125g)cup (106g)half cup (53g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.

Pepitas vs Walnuts 100g Compare

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 A 16 IU 20 IU
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 µg 98 µg
Vitaminium C 1.9 mg 1.3 mg
Vitaminium E 2.18 mg 20.83 mg
Vitaminium K 0.007 µg 2.7 µg

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 100g

559kcal

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT
Pepitas calories per:
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass

Walnuts 100g

654kcal

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT
Walnuts calories per:
100g | ounce | single piece | handfull | cup | chopped | cup | half cup

Compares of pepitas

Compares of walnuts

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.