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Pumpkin seed vs. Almond — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Almond

  • Pumpkin seed has more Zinc, and Fiber, however, Almond has more Vitamin B2, Manganese, Phosphorus, Copper, Calcium, Vitamin B3, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin B2 from Almond is 84% higher.
  • Almond has 3 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Almond has 3.12mg.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, almonds.

Infographic

Pumpkin seed vs Almond 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.
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%
Almond
7
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%
Contains more PotassiumPotassium +25.4%
Contains more ZincZinc +230.1%
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%
~equal in Magnesium ~270mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Almond
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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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Almond
2
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
Contains more CarbsCarbs +149.4%
Contains more OtherOther +28.4%
Contains more ProteinProtein +14%
Contains more FatsFats +157.4%
~equal in Water ~4.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Mono. FatMonounsaturated Fat +423.1%
Contains more Poly. FatPolyunsaturated fat +39.4%
~equal in Saturated Fat ~3.802g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Almond Opinion
Calories 446kcal 579kcal Almond
Protein 18.55g 21.15g Almond
Fats 19.4g 49.93g Almond
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 9.05g Pumpkin seed
Carbs 53.75g 21.55g Pumpkin seed
Magnesium 262mg 270mg Almond
Calcium 55mg 269mg Almond
Potassium 919mg 733mg Pumpkin seed
Iron 3.31mg 3.71mg Almond
Sugar 4.35g Pumpkin seed
Fiber 18.4g 12.5g Pumpkin seed
Copper 0.69mg 1.031mg Almond
Zinc 10.3mg 3.12mg Pumpkin seed
Starch 0.72g Almond
Phosphorus 92mg 481mg Almond
Sodium 18mg 1mg Almond
Vitamin A 62IU 2IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 25.63mg Almond
Manganese 0.496mg 2.179mg Almond
Selenium 4.1µg Almond
Vitamin B1 0.034mg 0.205mg Almond
Vitamin B2 0.052mg 1.138mg Almond
Vitamin B3 0.286mg 3.618mg Almond
Vitamin B5 0.056mg 0.471mg Almond
Vitamin B6 0.037mg 0.137mg Almond
Folate 9µg 44µg Almond
Trans Fat 0.015g Pumpkin seed
Choline 52.1mg Almond
Saturated Fat 3.67g 3.802g Pumpkin seed
Monounsaturated Fat 6.032g 31.551g Almond
Polyunsaturated fat 8.844g 12.329g Almond
Tryptophan 0.326mg 0.211mg Pumpkin seed
Threonine 0.683mg 0.601mg Pumpkin seed
Isoleucine 0.956mg 0.751mg Pumpkin seed
Leucine 1.572mg 1.473mg Pumpkin seed
Lysine 1.386mg 0.568mg Pumpkin seed
Methionine 0.417mg 0.157mg Pumpkin seed
Phenylalanine 0.924mg 1.132mg Almond
Valine 1.491mg 0.855mg Pumpkin seed
Histidine 0.515mg 0.539mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seed
78%
Almond
Minerals Daily Need Coverage Score
103%
Pumpkin seed
142%
Almond

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 minerals?
Almond
Almond is relatively richer in minerals
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)

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.