Side-by-Side Comparison
Nuts, Seeds & Kernels
Almonds (Raw Unsalted) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Almonds (Raw Unsalted)
Pumpkin Seeds (Pepitas Raw)
Almonds (Prunus dulcis) are nutrient-dense tree nuts. Per 100g raw, they provide 579 kcal, 49.9g healthy fats (31.6g MUFA), 21.2g protein, 21.6g carbohydrates (12.5g fiber / 9.1g net carbs), and 25.6mg vitamin E (171% DV).
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
579 kcal | 559 kcal |
|
Total Fat
|
49.9 g | 49.1 g |
|
Monounsaturated Fat (MUFA)
|
31.6 g | 16.2 g |
|
Polyunsaturated Fat (PUFA)
|
12.3 g | 21.0 g |
|
Saturated Fat
|
3.80 g | 8.65 g |
|
Protein
|
21.2 g | 30.2 g |
|
Carbohydrates
|
21.6 g | 10.7 g |
|
Dietary Fiber
|
12.5 g | 6.00 g |
|
Magnesium
|
270 mg | 592 (141% DV) mg |
|
Net Carbohydrates
|
9.10 g | — |
|
Vitamin E (Alpha-Tocopherol)
|
25.6 (171% DV) mg | — |
|
Zinc
|
— | 7.81 (71% DV) mg |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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