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Almonds, dry roasted Leader
Almonds, dry roasted5
VS
Pumpkin seeds, whole, roasted
Pumpkin seeds, whole, roasted4

Almonds, dry roasted leads 5–4 · 9 categories decided

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

The verdict

Almonds, dry roasted comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Almonds, dry roasted for more protein, less sodium, more calcium, more iron and more magnesium.

Pick Pumpkin seeds, whole, roasted for more fiber, less saturated fat, more potassium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    446 kcal
  • Proteinmore is better
    WIN20.96 g
    18.55 g
  • Carbohydrate
    21.01 g
    53.75 g
  • Fibermore is better
    10.9 g
    18.4 gWIN
  • Total sugarsless is better
    4.86 g
    —
  • Total fat
    52.54 g
    19.4 g
  • Saturated fatless is better
    4.09 g
    3.67 gWIN
  • Sodiumless is better
    WIN234 mg
    2541 mg
  • Potassiummore is better
    713 mg
    919 mgWIN
  • Calciummore is better
    WIN268 mg
    55 mg
  • Ironmore is better
    WIN3.73 mg
    3.31 mg
  • Magnesiummore is better
    WIN279 mg
    262 mg
  • Vitamin Cmore is better
    0 mg
    0.3 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, whole, roasted · Foodatron