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

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.