foodstruct logo
Find food by nutritional value | Diet analysis

Almond vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 4.35g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
3
Pumpkin seed
Mineral Summary Score
96
Almond
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
6
:
Contains more Iron +12.1%
Contains more Calcium +389.1%
Contains more Copper +49.4%
Contains more Phosphorus +422.8%
Contains less Sodium -94.4%
Contains more Potassium +25.4%
Contains more Zinc +230.1%
Equal in Magnesium - 262
Contains more Iron +12.1%
Contains more Calcium +389.1%
Contains more Copper +49.4%
Contains more Phosphorus +422.8%
Contains less Sodium -94.4%
Contains more Potassium +25.4%
Contains more Zinc +230.1%
Equal in Magnesium - 262

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
7
:
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +2088.5%
Contains more Vitamin B3 +1165%
Contains more Vitamin B5 +741.1%
Contains more Vitamin B6 +270.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +2088.5%
Contains more Vitamin B3 +1165%
Contains more Vitamin B5 +741.1%
Contains more Vitamin B6 +270.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
111%
Pumpkin seed
Carbohydrates
22%
Almond
54%
Pumpkin seed
Fats
230%
Almond
90%
Pumpkin seed

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Pumpkin seed Opinion
Calories 579 446 Almond
Protein 21.15 18.55 Almond
Fats 49.93 19.4 Almond
Vitamin C 0 0.3 Pumpkin seed
Carbs 21.55 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 3.31 Almond
Calcium 269 55 Almond
Potassium 733 919 Pumpkin seed
Magnesium 270 262 Almond
Sugars 4.35 Almond
Fiber 12.5 18.4 Pumpkin seed
Copper 1.031 0.69 Almond
Zinc 3.12 10.3 Pumpkin seed
Starch 0.72 Almond
Phosphorus 481 92 Almond
Sodium 1 18 Almond
Vitamin A 2 62 Pumpkin seed
Vitamin E 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.034 Almond
Vitamin B2 1.138 0.052 Almond
Vitamin B3 3.618 0.286 Almond
Vitamin B5 0.471 0.056 Almond
Vitamin B6 0.137 0.037 Almond
Vitamin B12 0 0
Vitamin K 0 Almond
Folic acid (B9) 0 0
Trans Fat 0.015 Pumpkin seed
Saturated Fat 3.802 3.67 Pumpkin seed
Monounsaturated Fat 31.551 6.032 Almond
Polyunsaturated fat 12.329 8.844 Almond
Tryptophan 0.211 0.326 Pumpkin seed
Threonine 0.601 0.683 Pumpkin seed
Isoleucine 0.751 0.956 Pumpkin seed
Leucine 1.473 1.572 Pumpkin seed
Lysine 0.568 1.386 Pumpkin seed
Methionine 0.157 0.417 Pumpkin seed
Phenylalanine 1.132 0.924 Almond
Valine 0.855 1.491 Pumpkin seed
Histidine 0.539 0.515 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.