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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated Fat:
Sat. Fat
3.802 g
Monounsaturated Fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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.
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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 |
| Calories | 579kcal | 446kcal |
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| Protein | 21.15g | 18.55g |
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| Fats | 49.93g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 9.05g | 35.35g |
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| Carbs | 21.55g | 53.75g |
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| Magnesium | 270mg | 262mg |
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| Calcium | 269mg | 55mg |
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| Potassium | 733mg | 919mg |
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| Iron | 3.71mg | 3.31mg |
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| Sugar | 4.35g |
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| Fiber | 12.5g | 18.4g |
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| Copper | 1.031mg | 0.69mg |
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| Zinc | 3.12mg | 10.3mg |
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| Starch | 0.72g |
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| Phosphorus | 481mg | 92mg |
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| Sodium | 1mg | 18mg |
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| Vitamin A | 2IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 25.63mg |
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| Manganese | 2.179mg | 0.496mg |
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| Selenium | 4.1µg |
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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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| Trans Fat | 0.015g |
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| Choline | 52.1mg |
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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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| 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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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
78%
4%
Minerals Daily Need Coverage Score
142%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.2)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)