Quick Summary
When to Choose Almonds
Choose Almonds for more fiber (13g vs 6.1g) per 100g.
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 270mg) and more protein (30g vs 21g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Almonds | Pumpkin Seeds (Pepitas) | Winner |
|---|---|---|---|
| Calories | 579 | 539.3 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 21.2g | 30.4g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 21.6g | 10.7g | |
| Fiber | 12.5g | 6.1g | 🏆 Almonds |
| Total Fat | 49.9g | 46.4g |
Key Vitamins & Minerals
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 2.1x more
Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Practical Considerations
💰 Cost
Almonds: Moderate
Pumpkin Seeds (Pepitas): Moderate
🕒 Preparation
Almonds: Easy
Pumpkin Seeds (Pepitas): Easy
📦 Storage
Almonds: Refrigerate
Pumpkin Seeds (Pepitas): Refrigerate
🍽️ Versatility
Almonds: Very versatile
Pumpkin Seeds (Pepitas): Very versatile
The Bottom Line
Both Almonds and Pumpkin Seeds (Pepitas) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose Almonds for more fiber (13g vs 6.1g) per 100g.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 270mg) and more protein (30g vs 21g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Pumpkin Seeds (Pepitas) in Nutrivio
Compare how Almonds and Pumpkin Seeds (Pepitas) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
