Which is healthier, Almond or Pumpkin Seed?

Pumpkin Seed wins in 7 out of 10 nutritional categories. Almond has 579 calories and 21.2g protein per 100g, while Pumpkin Seed has 559 calories and 30.2g protein.

How many calories are in Almond vs Pumpkin Seed?

Almond contains 579 calories per 100g, while Pumpkin Seed contains 559 calories per 100g.

Which has more protein, Almond or Pumpkin Seed?

Pumpkin Seed has more protein with 30.2g per 100g compared to 21.2g.

Almond vs Pumpkin Seed

Nutrition Comparison per 100g

Almond 3

7 Pumpkin Seed

Nuts & Seeds vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Almond	Pumpkin Seed	Better
Calories	579kcal	559kcal	Pumpkin Seed
Protein	21.2g	30.2g	Pumpkin Seed
Total Fat	49.9g	49.1g	Pumpkin Seed
Carbohydrates	21.6g	10.7g	Almond
Fiber	12.5g	6g	Almond
Sugar	4.4g	1.4g	Pumpkin Seed
Vitamin C	0mg	1.9mg	Pumpkin Seed
Calcium	269mg	46mg	Almond
Iron	3.7mg	8.8mg	Pumpkin Seed
Potassium	733mg	809mg	Pumpkin Seed

Macronutrient Breakdown

Almond

Protein: 21.2g Fat: 49.9g Carbs: 21.6g

Pumpkin Seed

Protein: 30.2g Fat: 49.1g Carbs: 10.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.