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
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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.
Contains
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Calcium
+389.1%
Contains
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Iron
+12.1%
Contains
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Phosphorus
+422.8%
Contains
less
Sodium
-94.4%
Contains
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Copper
+49.4%
Contains
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Manganese
+339.3%
Contains
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Potassium
+25.4%
Contains
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Zinc
+230.1%
Equal in Magnesium - 262
Contains
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Calcium
+389.1%
Contains
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Iron
+12.1%
Contains
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Phosphorus
+422.8%
Contains
less
Sodium
-94.4%
Contains
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Copper
+49.4%
Contains
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Manganese
+339.3%
Contains
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Potassium
+25.4%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B1
+502.9%
Contains
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Vitamin B2
+2088.5%
Contains
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Vitamin B3
+1165%
Contains
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Vitamin B5
+741.1%
Contains
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Vitamin B6
+270.3%
Contains
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Folate
+388.9%
Contains
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Vitamin A
+3000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+502.9%
Contains
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Vitamin B2
+2088.5%
Contains
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Vitamin B3
+1165%
Contains
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Vitamin B5
+741.1%
Contains
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Vitamin B6
+270.3%
Contains
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Folate
+388.9%
Contains
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Vitamin A
+3000%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14%
Contains
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Fats
+157.4%
Contains
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Carbs
+149.4%
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Other
+28.4%
Equal in Water - 4.5
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+14%
Contains
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Fats
+157.4%
Contains
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Carbs
+149.4%
Contains
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Other
+28.4%
Equal in Water - 4.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+423.1%
Contains
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Polyunsaturated fat
+39.4%
Equal in Saturated Fat - 3.67
Saturated Fat:
3.802 g
Monounsaturated Fat:
31.551 g
Polyunsaturated fat:
12.329 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Monounsaturated Fat
+423.1%
Contains
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Polyunsaturated fat
+39.4%
Equal in Saturated Fat - 3.67
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 35.35g |
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| Protein | 21.15g | 18.55g |
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| Fats | 49.93g | 19.4g |
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| Carbs | 21.55g | 53.75g |
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| Calories | 579kcal | 446kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 4.35g |
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| Fiber | 12.5g | 18.4g |
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| Calcium | 269mg | 55mg |
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| Iron | 3.71mg | 3.31mg |
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| Magnesium | 270mg | 262mg |
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| Phosphorus | 481mg | 92mg |
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| Potassium | 733mg | 919mg |
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| Sodium | 1mg | 18mg |
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| Zinc | 3.12mg | 10.3mg |
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| Copper | 1.031mg | 0.69mg |
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| Manganese | 2.179mg | 0.496mg |
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| Selenium | 4.1µg |
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| Vitamin A | 2IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 25.63mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.205mg | 0.034mg |
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| Vitamin B2 | 1.138mg | 0.052mg |
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| Vitamin B3 | 3.618mg | 0.286mg |
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| Vitamin B5 | 0.471mg | 0.056mg |
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| Vitamin B6 | 0.137mg | 0.037mg |
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| Folate | 44µg | 9µg |
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| Tryptophan | 0.211mg | 0.326mg |
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| Threonine | 0.601mg | 0.683mg |
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| Isoleucine | 0.751mg | 0.956mg |
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| Leucine | 1.473mg | 1.572mg |
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| Lysine | 0.568mg | 1.386mg |
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| Methionine | 0.157mg | 0.417mg |
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| Phenylalanine | 1.132mg | 0.924mg |
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| Valine | 0.855mg | 1.491mg |
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| Histidine | 0.539mg | 0.515mg |
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| Trans Fat | 0.015g |
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| Saturated Fat | 3.802g | 3.67g |
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| Monounsaturated Fat | 31.551g | 6.032g |
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| Polyunsaturated fat | 12.329g | 8.844g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
82%
4%
Minerals Daily Need Coverage Score
142%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Almond contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)