Almonds vs. Pumpkin Seeds

Nutrition comparison of Almonds and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and pumpkin seeds:

  • Both pumpkin seeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E.
Detailed nutritional comparison of almonds and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both pumpkin seeds and almonds are high in calories. Almond has 30% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Pumpkin Seeds
Protein 14% 16%
Carbohydrates 14% 46%
Fat 73% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and almond has 60% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both pumpkin seeds and almonds are high in dietary fiber. Pumpkin seed has 47% more dietary fiber than almond - pumpkin seed has 18.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Pumpkin seed has less sugar than almond - almond has 4.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.



Protein

protein

Both pumpkin seeds and almonds are high in protein. Almond has 14% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Pumpkin seeds and almonds contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and pumpkin seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

Pumpkin seeds and almonds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Pumpkin seeds and almonds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than pumpkin seed - almond has 25.6mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Almonds Pumpkin Seeds
Thiamin 0.205 MG 0.034 MG
Riboflavin 1.138 MG 0.052 MG
Niacin 3.618 MG 0.286 MG
Pantothenic acid 0.471 MG 0.056 MG
Vitamin B6 0.137 MG 0.037 MG
Folate 44 UG 9 UG

Minerals

calcium

Both pumpkin seeds and almonds are high in calcium. Almond has 389% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both pumpkin seeds and almonds are high in iron. Pumpkin seed is very similar to pumpkin seed for iron - pumpkin seed has 3.3mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both pumpkin seeds and almonds are high in potassium. Pumpkin seed has 25% more potassium than almond - pumpkin seed has 919mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Pumpkin Seeds
alpha linoleic acid 0.003 G 0.077 G
Total 0.003 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, both almonds and pumpkin seeds contain significant amounts of linoleic acid.

Almonds Pumpkin Seeds
other omega 6 0.002 G ~
linoleic acid 12.324 G 8.759 G
Total 12.326 G 8.759 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Almonds (Nuts, almonds) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

Almonds g

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