Pumpkin Seeds vs Almonds: Nutrition Comparison
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 |
1/4 cup (100.0g)
|
3 Tbsp (100g)*
|
|---|---|---|
| Calories | 190 kcal | 571 kcal |
| Total Fat | 14 g | 50 g |
| Saturated Fat | 3 g | 3.6 g |
| Cholesterol | 5 mg | 0 mg |
| Sodium | 10 mg | 0 mg |
| Total Carbs | 7 g | 21.4 g |
| Dietary Fiber | 2 g | 14.3 g |
| Sugars | 0 g | 3.6 g |
| Protein | 9 g | 21.4 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.