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Almonds vs Pumpkin Seeds Calories
Almonds has 6% more calories than pumpkin seeds: 607 vs 574 calories per 100 g.
For protein, pumpkin seeds has more. For fat, almonds has more. For carbohydrates, almonds has more. For fiber, almonds has more.
By typical serving, 1 almond (1 g) has 7 calories and 1 cup of pumpkin seeds (144 g) has 827 calories.
Almonds and Pumpkin Seeds calorie calculator
Nutrition per 100 grams
| Nutrient | Almonds | Pumpkin Seeds |
|---|---|---|
| Calories | 607 | 574 |
| Protein | 20 g | 30 g |
| Fat | 54 g | 49 g |
| Saturated fat | 4.4 g | 8.5 g |
| Carbohydrates | 20 g | 15 g |
| Fiber | 11 g | 6.5 g |
| Sugars | 4.7 g | 1.3 g |
| Sodium | 3 mg | 18 mg |
| Potassium | 692 mg | 788 mg |
| Calcium | 260 mg | 52 mg |
| Iron | 3.6 mg | 8.1 mg |
| Vitamin C | 0 mg | 1.8 mg |
Almonds vs Pumpkin Seeds: common questions
Which has more calories, almonds or pumpkin seeds?
Almonds has more calories per 100 g (607 vs 574).
Which has more protein, almonds or pumpkin seeds?
Pumpkin Seeds has more protein per 100 g (30 g vs 20 g).
Is almonds or pumpkin seeds better for weight loss?
Pumpkin Seeds has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Almonds: FDC ID 2707489. Pumpkin Seeds: FDC ID 2707581.