Pepitas vs Walnuts: Choose Wisely

Where is more calories, protein, carbs - what is more healthy?

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

Walnuts vs Pepitas: Nutrition Comparison

per 100gPepitasWalnuts
Calories559 654
Carbohydrates10.71 g13.71 g
Fat49.05 g65.21 g
Dietary fiber6 g6.7 g
Protein30.23 g15.23 g
Calcium46 mg98 mg
Iron8.82 mg2.9 mg
Magnessium592 mg158 mg
Potassium809 mg441 mg
Sodium7 mg2 mg
Vitaminium B1 (Thiamine)0.273 mg0.341 mg
Vitaminium B2 (riboflavin)0.153 mg0.15 mg
Vitaminium B3 (Niacin)4.987 mg1.125 mg
Vitaminium B60.143 mg0.537 mg
Vitaminium B9 (Folic acid)0.058 mg98 mg
Vitaminium C1.9 mg1.3 mg
Vitaminium E2.18 mg20.83 mg
Vitaminium K0.007 mg2.7 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%.


  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pepitas calories per:
| ounce | standard serving size | handfull | tablespoon | teaspoon | glass

Calories source

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


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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.

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