Almonds vs Pumpkin seeds

Almonds4

Leader

Pumpkin seeds6

Pumpkin seeds leads 6–4 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

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

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

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

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
579 kcal
559 kcal
Proteinmore is better
21.15 g
30.23 gWIN
Carbohydrate
21.55 g
10.71 g
Fibermore is better
WIN12.5 g
6 g
Total sugarsless is better
4.35 g
1.4 gWIN
Total fat
49.93 g
49.05 g
Saturated fatless is better
WIN3.8 g
8.66 g
Sodiumless is better
WIN1 mg
7 mg
Potassiummore is better
733 mg
809 mgWIN
Calciummore is better
WIN269 mg
46 mg
Ironmore is better
3.71 mg
8.82 mgWIN
Magnesiummore is better
270 mg
592 mgWIN
Vitamin Cmore is better
0 mg
1.9 mgWIN
Vitamin Dmore is better
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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.