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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 from 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 Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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
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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Almonds
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 seeds
78%
Almonds
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.2)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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 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.