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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +25.4%
Contains more Zinc +230.1%
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%
Equal in Magnesium - 270
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Potassium +25.4%
Contains more Zinc +230.1%
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%
Equal in Magnesium - 270

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
:
8
Almond
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%
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%

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
4
Pumpkin seed
82
Almond
Mineral Summary Score
120
Pumpkin seed
139
Almond

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
111%
Pumpkin seed
127%
Almond
Carbohydrates
54%
Pumpkin seed
22%
Almond
Fats
90%
Pumpkin seed
230%
Almond

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