Pumpkin seeds and almonds are both nutrient-dense snacks but have distinct nutritional profiles. Pumpkin seeds are one of the best plant sources of magnesium and zinc — minerals important for immune function, sleep quality, and testosterone production. They are also higher in protein per gram than most nuts. Almonds edge ahead on fibre, calcium, and vitamin E content. Both are calorie-dense and high in healthy unsaturated fats. For magnesium, zinc, and protein density, pumpkin seeds are exceptional. For fibre, vitamin E, and bone-supporting calcium, almonds are the stronger choice. Both make excellent everyday snacks and work well combined in trail mix or salad toppings.
⚖️ Nutrition Comparison
| Nutrient | Pumpkin Seeds | Almonds |
|---|---|---|
| Calories | 156.5 kcal | 162.1 kcal |
| Total Fat | 13.7 g | 14 g |
| Saturated Fat | 2.4 g | 1.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 0.3 mg |
| Total Carbs | 3 g | 6 g |
| Dietary Fiber | 1.7 g | 3.5 g |
| Sugars | 0.4 g | 1.2 g |
| Protein | 8.5 g | 5.9 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Pumpkin Seeds or Almonds?
Pumpkin Seeds has 156.5 calories and Almonds has 162.1 calories per comparable serving. Almonds is the more calorie-dense of the two.
Which has more protein, Pumpkin Seeds or Almonds?
Pumpkin Seeds provides 8.5g of protein versus 5.9g in Almonds. Pumpkin Seeds is the higher-protein choice.
Which has less fat, Pumpkin Seeds or Almonds?
Pumpkin Seeds contains 13.7g of fat compared with 14g in Almonds. Pumpkin Seeds is the leaner option.
Which has less saturated fat, Pumpkin Seeds or Almonds?
Pumpkin Seeds has 2.4g of saturated fat and Almonds has 1.1g. Almonds is lower in saturated fat.
Which has more sodium, Pumpkin Seeds or Almonds?
Pumpkin Seeds contains 2mg of sodium versus 0.3mg in Almonds. Pumpkin Seeds is substantially higher in sodium.
Which has more fiber, Pumpkin Seeds or Almonds?
Pumpkin Seeds has 1.7g of fiber and Almonds has 3.5g. Almonds provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Pumpkin Seeds → Calories in Almonds →