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  6. Pumpkin seeds vs. Almonds

Pumpkin seeds vs. Almonds — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and almonds

  • Pumpkin seeds have more zinc and fiber; however, almonds have more vitamin B2, manganese, phosphorus, copper, calcium, vitamin B3, vitamin B1, and folate.
  • Daily need coverage for vitamin B2 for almonds is 84% higher.
  • Almonds have 3 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while almonds have 3.12mg.

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

Infographic

Pumpkin seeds vs Almonds 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%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

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

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Almonds - 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.