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Almonds, dry roasted
Almonds, dry roasted4
VS
Pumpkin seeds, roasted Leader
Pumpkin seeds, roasted6

Pumpkin seeds, roasted leads 6–4 · 10 categories decided

Almonds, dry roasted: 100 g · Pumpkin seeds, roasted: 100 g.

The verdict

Pumpkin seeds, roasted comes out ahead, winning 6 of 10 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    574 kcal
  • Proteinmore is better
    20.96 g
    29.84 gWIN
  • Carbohydrate
    21.01 g
    14.71 g
  • Fibermore is better
    WIN10.9 g
    6.5 g
  • Total sugarsless is better
    4.86 g
    1.29 gWIN
  • Total fat
    52.54 g
    49.05 g
  • Saturated fatless is better
    WIN4.09 g
    8.54 g
  • Sodiumless is better
    WIN234 mg
    256 mg
  • Potassiummore is better
    713 mg
    788 mgWIN
  • Calciummore is better
    WIN268 mg
    52 mg
  • Ironmore is better
    3.73 mg
    8.07 mgWIN
  • Magnesiummore is better
    279 mg
    550 mgWIN
  • Vitamin Cmore is better
    0 mg
    1.8 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, roasted · Foodatron