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  6. Pumpkin seeds vs. Nuts, almonds, dry roasted, without salt added

Pumpkin seeds vs. Nuts, almonds, dry roasted, without salt added — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and nuts, almonds, dry roasted, without salt added?

  • Pumpkin seeds are richer in zinc and fiber, yet nuts, almonds, dry roasted, without salt added is richer in vitamin B2, manganese, phosphorus, copper, calcium, vitamin B3, folate, and vitamin B6.
  • Nuts, almonds, dry roasted, without salt added's daily need coverage for vitamin B2 is 88% higher.
  • Pumpkin seeds have 3 times more zinc than nuts, almonds, dry roasted, without salt added. Pumpkin seeds have 10.3mg of zinc, while nuts, almonds, dry roasted, without salt added has 3.31mg.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, almonds, dry roasted, without salt added types in this comparison.

Infographic

Pumpkin seeds vs Nuts, almonds, dry roasted, without salt added 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 199% 80% 63% 140% 366% 90% 202% 0.39% 291% 11%
Contains more PotassiumPotassium +28.9%
Contains more ZincZinc +211.2%
Contains more CalciumCalcium +387.3%
Contains more IronIron +12.7%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +412%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +350%
~equal in Magnesium ~279mg

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% 1% 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% 478% 0% 19% 276% 68% 19% 31% 0% 0% 41% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +126.5%
Contains more Vitamin B2Vitamin B2 +2201.9%
Contains more Vitamin B3Vitamin B3 +1171.7%
Contains more Vitamin B5Vitamin B5 +473.2%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more FolateFolate +511.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Nuts, almonds, dry roasted, without salt added DV% diff.
Vitamin E 23.9mg 159%
Vitamin B2 0.052mg 1.197mg 88%
Manganese 0.496mg 2.232mg 75%
Monounsaturated fat 6.032g 33.076g 68%
Zinc 10.3mg 3.31mg 64%
Phosphorus 92mg 471mg 54%
Fats 19.4g 52.54g 51%
Copper 0.69mg 1.099mg 45%
Fiber 18.4g 10.9g 30%
Polyunsaturated fat 8.844g 12.955g 27%
Calcium 55mg 268mg 21%
Vitamin B3 0.286mg 3.637mg 21%
Folate 9µg 55µg 12%
Carbs 53.75g 21.01g 11%
Choline 52.1mg 9%
Vitamin B6 0.037mg 0.136mg 8%
Calories 446kcal 598kcal 8%
Potassium 919mg 713mg 6%
Protein 18.55g 20.96g 5%
Vitamin B5 0.056mg 0.321mg 5%
Iron 3.31mg 3.73mg 5%
Selenium 2µg 4%
Vitamin B1 0.034mg 0.077mg 4%
Magnesium 262mg 279mg 4%
Saturated fat 3.67g 4.092g 2%
Sodium 18mg 3mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 10.11g N/A
Sugar 4.86g N/A
Starch 0.73g 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.007g N/A
Tryptophan 0.326mg 0.209mg 0%
Threonine 0.683mg 0.595mg 0%
Isoleucine 0.956mg 0.745mg 0%
Leucine 1.572mg 1.461mg 0%
Lysine 1.386mg 0.563mg 0%
Methionine 0.417mg 0.155mg 0%
Phenylalanine 0.924mg 1.122mg 0%
Valine 1.491mg 0.848mg 0%
Histidine 0.515mg 0.534mg 0%
Fructose 0.01g 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Linoleic acid 12.945g 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% 53% 21% 2% 3%
Protein: 20.96 g
Fats: 52.54 g
Carbs: 21.01 g
Water: 2.41 g
Other: 3.08 g
Contains more CarbsCarbs +155.8%
Contains more WaterWater +86.7%
Contains more OtherOther +23.4%
Contains more ProteinProtein +13%
Contains more FatsFats +170.8%

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 4.092 g
Monounsaturated fat: Mono. Fat 33.076 g
Polyunsaturated fat: Poly. Fat 12.955 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +448.3%
Contains more Poly. FatPolyunsaturated fat +46.5%

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. Nuts, almonds, dry roasted, without salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170158/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.