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  6. Almonds vs. Pumpkin seeds

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 for 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
Infographic link

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% 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% 1% 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Pumpkin seeds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 1.138mg 0.052mg 84%
Manganese 2.179mg 0.496mg 73%
Zinc 3.12mg 10.3mg 65%
Monounsaturated fat 31.551g 6.032g 64%
Phosphorus 481mg 92mg 56%
Fats 49.93g 19.4g 47%
Copper 1.031mg 0.69mg 38%
Fiber 12.5g 18.4g 24%
Polyunsaturated fat 12.329g 8.844g 23%
Calcium 269mg 55mg 21%
Vitamin B3 3.618mg 0.286mg 21%
Vitamin B1 0.205mg 0.034mg 14%
Carbs 21.55g 53.75g 11%
Choline 52.1mg 9%
Folate 44µg 9µg 9%
Vitamin B5 0.471mg 0.056mg 8%
Vitamin B6 0.137mg 0.037mg 8%
Selenium 4.1µg 7%
Calories 579kcal 446kcal 7%
Protein 21.15g 18.55g 5%
Iron 3.71mg 3.31mg 5%
Potassium 733mg 919mg 5%
Magnesium 270mg 262mg 2%
Sodium 1mg 18mg 1%
Saturated fat 3.802g 3.67g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 9.05g 35.35g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.326mg 0%
Threonine 0.601mg 0.683mg 0%
Isoleucine 0.751mg 0.956mg 0%
Leucine 1.473mg 1.572mg 0%
Lysine 0.568mg 1.386mg 0%
Methionine 0.157mg 0.417mg 0%
Phenylalanine 1.132mg 0.924mg 0%
Valine 0.855mg 1.491mg 0%
Histidine 0.539mg 0.515mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

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

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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.