Skip to content
Foodatron logoFoodatron
Almonds, dry roasted
Almonds, dry roasted4
VS
Pumpkin seeds, roasted Leader
Pumpkin seeds, roasted6

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

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    3.51 g
    5.2 gWIN
  • Carbohydrate
    3.51 g
    2.56 g
  • Fibermore is better
    WIN1.82 g
    1.13 g
  • Total sugarsless is better
    0.81 g
    0.22 gWIN
  • Total fat
    8.79 g
    8.55 g
  • Saturated fatless is better
    WIN0.68 g
    1.49 g
  • Sodiumless is better
    WIN39.13 mg
    44.6 mg
  • Potassiummore is better
    119.23 mg
    137.28 mgWIN
  • Calciummore is better
    WIN44.82 mg
    9.06 mg
  • Ironmore is better
    0.62 mg
    1.41 mgWIN
  • Magnesiummore is better
    46.66 mg
    95.82 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.31 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