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.
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.
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
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or almonds contain more calories in 100 grams?Both pumpkin seeds and almonds are high in calories. Almond has 30% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and almond has 579 calories.
Does pumpkin seeds or almonds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and almond has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pumpkin seeds or almonds contain more calcium?
Both pumpkin seeds and almonds are high in calcium. Almond has 390% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and almond has 269mg of calcium.
Does pumpkin seeds or almonds contain more 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 in 100 grams and almond has 3.7mg of iron.
Does pumpkin seeds or almonds contain more potassium?
Both pumpkin seeds and almonds are high in potassium. Pumpkin seed has 30% more potassium than almond - pumpkin seed has 919mg of potassium in 100 grams and almond has 733mg of potassium.