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Almonds, dry roasted
Almonds, dry roasted3
VS
Pumpkin seeds Leader
Pumpkin seeds7

Pumpkin seeds leads 7–3 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Pumpkin seeds comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Almonds, dry roasted for more fiber, less saturated fat and more calcium.

Pick Pumpkin seeds for more protein, less sugar, less sodium, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    559 kcal
  • Proteinmore is better
    20.96 g
    30.23 gWIN
  • Carbohydrate
    21.01 g
    10.71 g
  • Fibermore is better
    WIN10.9 g
    6 g
  • Total sugarsless is better
    4.86 g
    1.4 gWIN
  • Total fat
    52.54 g
    49.05 g
  • Saturated fatless is better
    WIN4.09 g
    8.66 g
  • Sodiumless is better
    234 mg
    7 mgWIN
  • Potassiummore is better
    713 mg
    809 mgWIN
  • Calciummore is better
    WIN268 mg
    46 mg
  • Ironmore is better
    3.73 mg
    8.82 mgWIN
  • Magnesiummore is better
    279 mg
    592 mgWIN
  • Vitamin Cmore is better
    0 mg
    1.9 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almonds, dry roasted vs Pumpkin seeds · Foodatron