Almonds vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Almonds
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Almonds | Pumpkin Seeds |
|---|---|---|
| Calories | 579kcal | 559kcal |
| Protein | 21.2g | 30.2g |
| Carbs | 21.6g | 10.7g |
| Fat | 49.9g | 49g |
| Fiber | 12.5g | 6g |
| Sugar | 4.4g | 1.4g |
| Sodium | 1mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 20 fewer calories per 100g than Almonds (4% less).
- Pumpkin Seeds delivers more protein (30.2g vs 21.2g per 100g).
- Almonds has more fiber (12.5g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 49.9g).
- Pumpkin Seeds has less sugar (1.4g vs 4.4g).
Almonds
Almonds are one of the most nutrient-dense nuts, rich in vitamin E, magnesium, and healthy monounsaturated fats. They are an excellent source of plant-based protein and fiber, which together promote satiety. Research suggests that regular almond consumption may help lower LDL cholesterol and reduce heart disease risk.
View Almonds nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Almonds & Pumpkin Seeds in Kairo
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