Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and almond extract:
Pumpkin seed is high in calories and almond extract has 87% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to almond extract per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Almond Extract | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 46% | 100% |
| Fat | 39% | ~ |
| Alcohol | ~ | ~ |
Pumpkin seed is high in carbohydrates and almond extract has 73% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than almond extract - pumpkin seed has 18.4g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Pumpkin seed has signficantly less sugar than almond extract - almond extract has 14.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Pumpkin seed is an excellent source of protein and it has 617 times more protein than almond extract - pumpkin seed has 18.6g of protein per 100 grams and almond extract has 0.03g of protein.
Almond extract has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Pumpkin seeds and almond extract contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Pumpkin seeds and almond extract contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and almond extract does not contain significant amounts.
Pumpkin seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and almond extract contain significant amounts of riboflavin and niacin.
| Pumpkin Seeds | Almond Extract | |
|---|---|---|
| Thiamin | 0.034 MG | 0.003 MG |
| Riboflavin | 0.052 MG | 0.029 MG |
| Niacin | 0.286 MG | 0.129 MG |
| Pantothenic acid | 0.056 MG | 0.011 MG |
| Vitamin B6 | 0.037 MG | 0.008 MG |
| Folate | 9 UG | ~ |
Pumpkin seed is a great source of calcium and it has 17 times more calcium than almond extract - pumpkin seed has 55mg of calcium per 100 grams and almond extract has 3mg of calcium.
Pumpkin seed is an excellent source of iron and it has 65 times more iron than almond extract - pumpkin seed has 3.3mg of iron per 100 grams and almond extract has 0.05mg of iron.
Pumpkin seed is an excellent source of potassium and it has more potassium than almond extract - pumpkin seed has 919mg of potassium per 100 grams and almond extract does not contain significant amounts.
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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Almond Extract 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 | |||