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Almonds
Almonds4
VS
Pumpkin seeds, roasted Leader
Pumpkin seeds, roasted6

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

Each value is per 100 g edible portion.

The verdict

Pumpkin seeds, roasted 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, 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
    579 kcal
    574 kcal
  • Proteinmore is better
    21.15 g
    29.84 gWIN
  • Carbohydrate
    21.55 g
    14.71 g
  • Fibermore is better
    WIN12.5 g
    6.5 g
  • Total sugarsless is better
    4.35 g
    1.29 gWIN
  • Total fat
    49.93 g
    49.05 g
  • Saturated fatless is better
    WIN3.8 g
    8.54 g
  • Sodiumless is better
    WIN1 mg
    256 mg
  • Potassiummore is better
    733 mg
    788 mgWIN
  • Calciummore is better
    WIN269 mg
    52 mg
  • Ironmore is better
    3.71 mg
    8.07 mgWIN
  • Magnesiummore is better
    270 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.