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Almonds Leader
Almonds5
VS
Pumpkin seeds, whole, roasted
Pumpkin seeds, whole, roasted4

Almonds leads 5–4 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

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

Pick Almonds 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
    579 kcal
    446 kcal
  • Proteinmore is better
    WIN21.15 g
    18.55 g
  • Carbohydrate
    21.55 g
    53.75 g
  • Fibermore is better
    12.5 g
    18.4 gWIN
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    19.4 g
  • Saturated fatless is better
    3.8 g
    3.67 gWIN
  • Sodiumless is better
    WIN1 mg
    2541 mg
  • Potassiummore is better
    733 mg
    919 mgWIN
  • Calciummore is better
    WIN269 mg
    55 mg
  • Ironmore is better
    WIN3.71 mg
    3.31 mg
  • Magnesiummore is better
    WIN270 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 vs Pumpkin seeds, whole, roasted · Foodatron