Almonds vs. Raw Pumpkin Seeds
Nutrition comparison of Almonds and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and raw pumpkin seeds:
- Both almonds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin and pantothenic acid.
- Almond is an excellent source of Vitamin E.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and raw pumpkin seeds are high in calories. Almond has a little more calories (4%) than raw pumpkin seed by weight - almond has 579 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, almonds is lighter in protein, heavier in carbs and similar to raw pumpkin seeds for fat. Almonds has a macronutrient ratio of 14:14:73 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 14% | 7% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 50% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both almonds and raw pumpkin seeds are high in dietary fiber. Almond has 108% more dietary fiber than raw pumpkin seed - almond has 12.5g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Almonds and raw pumpkin seeds contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both almonds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 43% more protein than almond - almond has 21.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and almond has 56% less saturated fat than raw pumpkin seed - almond has 3.8g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both almonds and raw pumpkin seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than almond - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and almonds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug 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 10 times more Vitamin E than raw pumpkin seed - almond has 25.6mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than almond - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and pantothenic acid. Both almonds and raw pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Almonds | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.205 MG | 0.273 MG |
| Riboflavin | 1.138 MG | 0.153 MG |
| Niacin | 3.618 MG | 4.987 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | 0.143 MG |
| Folate | 44 UG | 58 UG |
Minerals
calcium
Both almonds and raw pumpkin seeds are high in calcium. Almond has 485% more calcium than raw pumpkin seed - almond has 269mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both almonds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 138% more iron than almond - almond has 3.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both almonds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium (10%) than almond by weight - almond has 733mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and raw pumpkin seeds contain small amounts of beta-carotene.
| Almonds | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 1 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.12 G |
| Total | 0.003 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both almonds and raw pumpkin seeds contain significant amounts of linoleic acid.
| Almonds | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 12.324 G | 20.71 G |
| Total | 12.324 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Almonds g
()
|
Daily Values (%) |
Raw 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 almonds or raw pumpkin seeds contain more calories in 100 grams?Both almonds and raw pumpkin seeds are high in calories. Almond has a little more calories ( 0%) than raw pumpkin seed by weight - almond has 579 calories in 100g and raw pumpkin seed has 559 calories.
Does almonds or raw pumpkin seeds contain more calcium?
Both almonds and raw pumpkin seeds are high in calcium. Almond has 490% more calcium than raw pumpkin seed - almond has 269mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does almonds or raw pumpkin seeds contain more iron?
Both almonds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 140% more iron than almond - almond has 3.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does almonds or raw pumpkin seeds contain more potassium?
Both almonds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium ( 10%) than almond by weight - almond has 733mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.