Ingredient swap
Pine Nuts vs Pumpkin Seeds
Pine Nuts has 13.7 g protein and 673 calories per 100 g; pumpkin seeds has 30.2 g and 559. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pine nuts (135 g) ≈ 1 cup of pumpkin seeds.
Side by side
| Per 100 g | Pine Nuts | Pumpkin Seeds |
|---|---|---|
| Calories | 673 | 559 better |
| Protein | 13.7 g | 30.2 gbetter |
| Carbs | 13.1 g | 10.7 gbetter |
| Fat | 68.4 g | 49 g |
| Fiber | 3.7 g | 6 gbetter |
| Sugar | 3.6 g | 1.4 gbetter |
| Sodium | 2 mgbetter | 7 mg |
| 1 cup weighs | 135 g | 129 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use pumpkin seeds instead of pine nuts?
Swap by weight, not by cup: 1 cup of pine nuts (135 g) ≈ 1 cup of pumpkin seeds.
Which has more protein?
Pumpkin Seeds, with 30.2 g per 100 g versus 13.7 g.
Which has fewer calories?
Pumpkin Seeds, with 559 calories per 100 g.