Side-by-Side Comparison

Almonds (Raw) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-3%

Similar Concentration

Both provide similar calories (energy) (559 kcal vs 579 kcal).

Higher Protein

+43%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 21.2 g in Almonds (Raw) (+9.1 g, +43%).

Higher Dietary Fiber

+108%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+6.5 g, +108%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Almonds (Raw) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Almonds (Raw) provides 579 kcal vs 559 kcal in Pumpkin Seeds (Pepitas) (+20 kcal, +4%).

ProteinPumpkin Seeds (Pepitas) higher

Almonds (Raw)

21.2 g42% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 21.2 g in Almonds (Raw) (+9.1 g, +43%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Almonds (Raw) provides 21.6 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+10.8 g, +101%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Almonds (Raw) provides 12.5 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+6.5 g, +108%).

Total FatSimilar

Almonds (Raw)

49.9 g64% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of total fat (49.9 g).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Almonds (Raw) provides 4.4 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+2.9 g, +211%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Almonds (Raw) provides 25.6 mg vs 2.2 mg in Pumpkin Seeds (Pepitas) (+23.5 mg, +1076%).

Vitamin KPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

44 µg11% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 44 µg in Almonds (Raw) (+14 µg, +32%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.21 mg17% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.21 mg in Almonds (Raw) (+0.07 mg, +33%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Almonds (Raw) provides 1.1 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.98 mg, +644%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

3.6 mg23% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 3.6 mg in Almonds (Raw) (+1.4 mg, +38%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.47 mg9% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.47 mg in Almonds (Raw) (+0.28 mg, +59%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Almonds (Raw) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

733 mg16% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 733 mg in Almonds (Raw) (+76.0 mg, +10%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Almonds (Raw) provides 269 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+223 mg, +485%).

IronPumpkin Seeds (Pepitas) higher

Almonds (Raw)

3.7 mg21% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 3.7 mg in Almonds (Raw) (+5.1 mg, +138%).

MagnesiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

270 mg64% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 270 mg in Almonds (Raw) (+322 mg, +119%).

PhosphorusPumpkin Seeds (Pepitas) higher

Almonds (Raw)

481 mg38% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 481 mg in Almonds (Raw) (+752 mg, +156%).

ZincPumpkin Seeds (Pepitas) higher

Almonds (Raw)

3.1 mg28% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 3.1 mg in Almonds (Raw) (+4.7 mg, +150%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Almonds (Raw)

3.8 g19% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 3.8 g in Almonds (Raw) (+4.9 g, +128%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Almonds (Raw) provides 162 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+106 kcal, +190%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Almonds (Raw) provides 5.9 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+2.9 g, +96%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Pumpkin Seeds (Pepitas)

1.1 g

Almonds (Raw) provides 6.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+5.0 g, +463%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Almonds (Raw) provides 3.5 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.9 g, +483%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Almonds (Raw) provides 14.0 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+9.1 g, +185%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Pumpkin Seeds (Pepitas)

0.14 g

Almonds (Raw) provides 1.2 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.1 g, +770%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Almonds (Raw) provides 7.2 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+7.0 mg, +3192%).

Vitamin KPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Almonds (Raw) provides 12 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+6.5 µg, +112%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Almonds (Raw) provides 0.32 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.30 mg, +1983%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.51 mg, +103%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.13 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Almonds (Raw) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.28 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) provides 0.70 mg vs 0.28 mg in Almonds (Raw) (+0.42 mg, +150%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Almonds (Raw) provides 205 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+124 mg, +154%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Almonds (Raw) provides 75.3 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+70.7 mg, +1537%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +18%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Almonds (Raw) provides 75.6 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+16.4 mg, +28%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Almonds (Raw) provides 135 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+11.4 mg, +9%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Almonds (Raw) provides 0.87 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.09 mg, +12%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Almonds (Raw) provides 1.1 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+0.20 g, +23%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (98 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Almonds (Raw)

3.6 g7% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.6 g in Almonds (Raw) (+1.8 g, +51%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

3.7 g1% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Almonds (Raw) provides 3.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+1.7 g, +90%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Almonds (Raw) provides 2.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.0 g, +97%).

Total FatPumpkin Seeds (Pepitas) higher

Almonds (Raw)

8.5 g11% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 8.5 g in Almonds (Raw) (+0.34 g, +4%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Almonds (Raw) provides 0.74 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.49 g, +193%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Almonds (Raw) provides 4.4 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+4.0 mg, +1010%).

Vitamin KPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

7.5 µg2% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 7.5 µg in Almonds (Raw) (+3.0 µg, +40%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.62 mg4% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.62 mg in Almonds (Raw) (+0.28 mg, +46%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.08 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.14 mg vs 0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.17 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.17 mg in Almonds (Raw) (+1.1 mg, +641%).

PotassiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

125 mg3% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 125 mg in Almonds (Raw) (+21.0 mg, +17%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Almonds (Raw) provides 45.7 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+37.5 mg, +452%).

IronPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.63 mg4% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.63 mg in Almonds (Raw) (+0.96 mg, +152%).

MagnesiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

45.9 mg11% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 45.9 mg in Almonds (Raw) (+60.7 mg, +132%).

PhosphorusPumpkin Seeds (Pepitas) higher

Almonds (Raw)

81.8 mg7% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 81.8 mg in Almonds (Raw) (+140 mg, +171%).

ZincPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.53 mg5% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.53 mg in Almonds (Raw) (+0.88 mg, +165%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.65 g3% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.65 g in Almonds (Raw) (+0.91 g, +141%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (301 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Almonds (Raw)

11.0 g22% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 11.0 g in Almonds (Raw) (+5.3 g, +48%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

11.2 g4% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Almonds (Raw) provides 11.2 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+5.4 g, +94%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Almonds (Raw) provides 6.5 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+3.3 g, +101%).

Total FatSimilar

Almonds (Raw)

26.0 g33% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of total fat (26.0 g).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Almonds (Raw) provides 2.3 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+1.5 g, +199%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Almonds (Raw) provides 13.3 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+12.2 mg, +1032%).

Vitamin KPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

23 µg6% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 23 µg in Almonds (Raw) (+8.4 µg, +37%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Almonds (Raw) provides 0.59 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.51 mg, +616%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

1.9 mg12% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.9 mg in Almonds (Raw) (+0.81 mg, +43%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.24 mg5% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Pumpkin Seeds (Pepitas) provides 0.41 mg vs 0.24 mg in Almonds (Raw) (+0.16 mg, +65%).

Vitamin B6Similar

Almonds (Raw)

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Almonds (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

0.52 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 0.52 mg in Almonds (Raw) (+3.3 mg, +627%).

PotassiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

381 mg8% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 381 mg in Almonds (Raw) (+55.7 mg, +15%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Almonds (Raw) provides 140 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+115 mg, +463%).

IronPumpkin Seeds (Pepitas) higher

Almonds (Raw)

1.9 mg11% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.9 mg in Almonds (Raw) (+2.8 mg, +147%).

MagnesiumPumpkin Seeds (Pepitas) higher

Almonds (Raw)

140 mg33% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 140 mg in Almonds (Raw) (+179 mg, +128%).

PhosphorusPumpkin Seeds (Pepitas) higher

Almonds (Raw)

250 mg20% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 250 mg in Almonds (Raw) (+416 mg, +166%).

ZincPumpkin Seeds (Pepitas) higher

Almonds (Raw)

1.6 mg15% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.6 mg in Almonds (Raw) (+2.6 mg, +160%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Almonds (Raw)

2.0 g10% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 2.0 g in Almonds (Raw) (+2.7 g, +137%).

Almonds (Raw) vs Pumpkin Seeds (Pepitas)

Almonds (Raw)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary