Nuts AlmondsvsPumpkin and Squash Seeds
Nuts Almonds has 579 calories and 21g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Pumpkin and Squash Seeds
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 559kcal28% | +20kcal |
| Protein | 21g42% | 30g60% | <0.1g |
| Total Fat | 50g64% | 49g63% | +0.90g |
| Saturated Fat | 3.8g19% | 8.7g43% | <0.1g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 11g4% | +11g |
| Dietary Fiber | 13g45% | 6.0g21% | +6.5g |
| Sugars | 4.3g | 1.4g | +2.9g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 2.2mg15% | +23mg |
| Vitamin K | 0mcg0% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.15mg12% | +0.99mg |
| Niacin (B3) | 3.6mg23% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 269mg21% | 46mg4% | +223mg |
| Iron | 3.7mg21% | 8.8mg49% | <0.1mg |
| Potassium | 733mg16% | 809mg17% | <0.1mg |
| Phosphorus | 481mg38% | 1230mg98% | <0.1mg |
| Magnesium | 270mg64% | 592mg141% | <0.1mg |
| Zinc | 3.1mg28% | 7.8mg71% | <0.1mg |
| Copper | 1.0mg114% | 1.3mg149% | <0.1mg |
| Manganese | 2.2mg95% | 4.5mg197% | <0.1mg |
| Selenium | 4.1mcg7% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Almonds and Pumpkin and Squash Seeds have nearly identical calorie content at 579 and 559 kcal per 100g respectively.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 21.2g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Almonds has 49.9g and Pumpkin and Squash Seeds has 49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0mg), Vitamin K (Pumpkin and Squash Seeds: 7.3mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Pumpkin and Squash Seeds: 7mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 46mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 481mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 21.2g for Nuts Almonds.
- Which is lower in calories, Nuts Almonds or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is leaner with 49g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Pumpkin and Squash Seeds?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 6g.