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Almond vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Almond and Pumpkin seed

  • Almond has more Vitamin B2, Manganese, Phosphorus, Copper, Calcium, Vitamin B3, Vitamin B1, and Folate, however Pumpkin seed has more Zinc, and Fiber.
  • Daily need coverage for Vitamin B2 from Almond is 84% higher.
  • Pumpkin seed has 13 times less Vitamin B3 than Almond. Almond has 3.618mg of Vitamin B3, while Pumpkin seed has 0.286mg.

Food types used in this article are Nuts, almonds and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Almond vs Pumpkin seed infographic
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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
Contains more Calcium +389.1%
Contains more Iron +12.1%
Contains more Phosphorus +422.8%
Contains less Sodium -94.4%
Contains more Copper +49.4%
Contains more Potassium +25.4%
Contains more Zinc +230.1%
Equal in Magnesium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +389.1%
Contains more Iron +12.1%
Contains more Phosphorus +422.8%
Contains less Sodium -94.4%
Contains more Copper +49.4%
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
8
:
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 Folate +388.9%
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 Folate +388.9%
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond Pumpkin seed Opinion
Net carbs 9.05g 35.35g Pumpkin seed
Protein 21.15g 18.55g Almond
Fats 49.93g 19.4g Almond
Carbs 21.55g 53.75g Pumpkin seed
Calories 579kcal 446kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g g Pumpkin seed
Fiber 12.5g 18.4g Pumpkin seed
Calcium 269mg 55mg Almond
Iron 3.71mg 3.31mg Almond
Magnesium 270mg 262mg Almond
Phosphorus 481mg 92mg Almond
Potassium 733mg 919mg Pumpkin seed
Sodium 1mg 18mg Almond
Zinc 3.12mg 10.3mg Pumpkin seed
Copper 1.031mg 0.69mg Almond
Vitamin A 2IU 62IU Pumpkin seed
Vitamin E 25.63mg mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.205mg 0.034mg Almond
Vitamin B2 1.138mg 0.052mg Almond
Vitamin B3 3.618mg 0.286mg Almond
Vitamin B5 0.471mg 0.056mg Almond
Vitamin B6 0.137mg 0.037mg Almond
Folate 44µg 9µg Almond
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.326mg Pumpkin seed
Threonine 0.601mg 0.683mg Pumpkin seed
Isoleucine 0.751mg 0.956mg Pumpkin seed
Leucine 1.473mg 1.572mg Pumpkin seed
Lysine 0.568mg 1.386mg Pumpkin seed
Methionine 0.157mg 0.417mg Pumpkin seed
Phenylalanine 1.132mg 0.924mg Almond
Valine 0.855mg 1.491mg Pumpkin seed
Histidine 0.539mg 0.515mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Pumpkin seed
Saturated Fat 3.802g 3.67g Pumpkin seed
Monounsaturated Fat 31.551g 6.032g Almond
Polyunsaturated fat 12.329g 8.844g Almond

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
4
Pumpkin seed
Mineral Summary Score
139
Almond
120
Pumpkin seed

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 food.
Protein
127%
Almond
111%
Pumpkin seed
Carbohydrates
22%
Almond
54%
Pumpkin seed
Fats
230%
Almond
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.