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Almonds vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between Almonds and Pumpkin seeds

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

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

Infographic

Almonds vs Pumpkin seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +389.1%
Contains more IronIron +12.1%
Contains more CopperCopper +49.4%
Contains more PhosphorusPhosphorus +422.8%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +339.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +25.4%
Contains more ZincZinc +230.1%
~equal in Magnesium ~262mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +2088.5%
Contains more Vitamin B3Vitamin B3 +1165%
Contains more Vitamin B5Vitamin B5 +741.1%
Contains more Vitamin B6Vitamin B6 +270.3%
Contains more FolateFolate +388.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +14%
Contains more FatsFats +157.4%
Contains more CarbsCarbs +149.4%
Contains more OtherOther +28.4%
~equal in Water ~4.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +423.1%
Contains more Poly. FatPolyunsaturated fat +39.4%
~equal in Saturated Fat ~3.67g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Pumpkin seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almonds Pumpkin seeds Opinion
Calories 579kcal 446kcal Almonds
Protein 21.15g 18.55g Almonds
Fats 49.93g 19.4g Almonds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 9.05g 35.35g Pumpkin seeds
Carbs 21.55g 53.75g Pumpkin seeds
Magnesium 270mg 262mg Almonds
Calcium 269mg 55mg Almonds
Potassium 733mg 919mg Pumpkin seeds
Iron 3.71mg 3.31mg Almonds
Sugar 4.35g Pumpkin seeds
Fiber 12.5g 18.4g Pumpkin seeds
Copper 1.031mg 0.69mg Almonds
Zinc 3.12mg 10.3mg Pumpkin seeds
Starch 0.72g Almonds
Phosphorus 481mg 92mg Almonds
Sodium 1mg 18mg Almonds
Vitamin A 2IU 62IU Pumpkin seeds
Vitamin A RAE 0µg 3µg Pumpkin seeds
Vitamin E 25.63mg Almonds
Manganese 2.179mg 0.496mg Almonds
Selenium 4.1µg Almonds
Vitamin B1 0.205mg 0.034mg Almonds
Vitamin B2 1.138mg 0.052mg Almonds
Vitamin B3 3.618mg 0.286mg Almonds
Vitamin B5 0.471mg 0.056mg Almonds
Vitamin B6 0.137mg 0.037mg Almonds
Folate 44µg 9µg Almonds
Trans Fat 0.015g Pumpkin seeds
Choline 52.1mg Almonds
Saturated Fat 3.802g 3.67g Pumpkin seeds
Monounsaturated Fat 31.551g 6.032g Almonds
Polyunsaturated fat 12.329g 8.844g Almonds
Tryptophan 0.211mg 0.326mg Pumpkin seeds
Threonine 0.601mg 0.683mg Pumpkin seeds
Isoleucine 0.751mg 0.956mg Pumpkin seeds
Leucine 1.473mg 1.572mg Pumpkin seeds
Lysine 0.568mg 1.386mg Pumpkin seeds
Methionine 0.157mg 0.417mg Pumpkin seeds
Phenylalanine 1.132mg 0.924mg Almonds
Valine 0.855mg 1.491mg Pumpkin seeds
Histidine 0.539mg 0.515mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
142%
Almonds
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.2)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pumpkin seeds - 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.