Nuts, almonds, oil roasted, lightly salted vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are nuts, almonds, oil roasted, lightly salted and pumpkin seeds different?
- Nuts, almonds, oil roasted, lightly salted is richer in manganese, vitamin B2, phosphorus, copper, calcium, vitamin B3, and vitamin B6, while pumpkin seeds are higher in zinc, fiber, and potassium.
- Nuts, almonds, oil roasted, lightly salted covers your daily need for manganese, 85% more than pumpkin seeds.
- Nuts, almonds, oil roasted, lightly salted contains 15 times more vitamin B2 than pumpkin seeds. Nuts, almonds, oil roasted, lightly salted contains 0.781mg of vitamin B2, while pumpkin seeds contain 0.052mg.
Nuts, almonds, oil roasted, lightly salted and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.
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 more CalciumCalcium | +429.1% |
| Contains more IronIron | +11.2% |
| Contains more CopperCopper | +38.4% |
| Contains more PhosphorusPhosphorus | +406.5% |
| Contains more ManganeseManganese | +396% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +31.5% |
| Contains more ZincZinc | +235.5% |
| Contains less SodiumSodium | -87.4% |
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 | +170.6% |
| Contains more Vitamin B2Vitamin B2 | +1401.9% |
| Contains more Vitamin B3Vitamin B3 | +1181.5% |
| Contains more Vitamin B5Vitamin B5 | +308.9% |
| Contains more Vitamin B6Vitamin B6 | +218.9% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.97mg | 173% | |
| Manganese | 2.46mg | 0.496mg | 85% |
| Monounsaturated fat | 34.794g | 6.032g | 72% |
| Zinc | 3.07mg | 10.3mg | 66% |
| Vitamin B2 | 0.781mg | 0.052mg | 56% |
| Fats | 55.17g | 19.4g | 55% |
| Phosphorus | 466mg | 92mg | 53% |
| Fiber | 10.5g | 18.4g | 32% |
| Polyunsaturated fat | 13.52g | 8.844g | 31% |
| Copper | 0.955mg | 0.69mg | 29% |
| Calcium | 291mg | 55mg | 24% |
| Vitamin B3 | 3.665mg | 0.286mg | 21% |
| Carbs | 17.68g | 53.75g | 12% |
| Choline | 52.1mg | 9% | |
| Calories | 607kcal | 446kcal | 8% |
| Selenium | 4.1µg | 7% | |
| Vitamin B6 | 0.118mg | 0.037mg | 6% |
| Potassium | 699mg | 919mg | 6% |
| Sodium | 143mg | 18mg | 5% |
| Folate | 27µg | 9µg | 5% |
| Protein | 21.23g | 18.55g | 5% |
| Vitamin B1 | 0.092mg | 0.034mg | 5% |
| Iron | 3.68mg | 3.31mg | 5% |
| Magnesium | 274mg | 262mg | 3% |
| Vitamin B5 | 0.229mg | 0.056mg | 3% |
| Saturated fat | 4.207g | 3.67g | 2% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 7.18g | 35.35g | N/A |
| Sugar | 4.55g | N/A | |
| Starch | 0.56g | 0% | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.192mg | 0.326mg | 0% |
| Threonine | 0.677mg | 0.683mg | 0% |
| Isoleucine | 0.691mg | 0.956mg | 0% |
| Leucine | 1.467mg | 1.572mg | 0% |
| Lysine | 0.6mg | 1.386mg | 0% |
| Methionine | 0.188mg | 0.417mg | 0% |
| Phenylalanine | 1.146mg | 0.924mg | 0% |
| Valine | 0.798mg | 1.491mg | 0% |
| Histidine | 0.592mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.23 g
Fats:
55.17 g
Carbs:
17.68 g
Water:
2.8 g
Other:
3.12 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +14.4% |
| Contains more FatsFats | +184.4% |
| Contains more CarbsCarbs | +204% |
| Contains more WaterWater | +60.7% |
| Contains more OtherOther | +21.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.207 g
Monounsaturated fat:
Mono. Fat
34.794 g
Polyunsaturated fat:
Poly. Fat
13.52 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 | +476.8% |
| Contains more Poly. FatPolyunsaturated fat | +52.9% |
| Contains less Sat. FatSaturated fat | -12.8% |