almonds vs pumpkin seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
pumpkin seeds
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
almonds: 100g (100g) | pumpkin seeds: 100g (100g)
579
almonds
559
pumpkin seeds
21.5g
almonds
29.9g
pumpkin seeds
20g
almonds
18.7g
pumpkin seeds
51.1g
almonds
40g
pumpkin seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
21%
pumpkin seeds
Track what you eat automatically
Send a photo of your almonds or pumpkin seeds meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | almonds | pumpkin seeds |
|---|---|---|
| Calories | 579 | 559 |
| Protein | 21.5g | 29.9g |
| Carbs | 20g | 18.7g |
| Fat | 51.1g | 40g |
| Fiber | 10.8g | 5.08g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 3.78g | — |
| Potassium | 733mg | 691mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 254mg | 37.4mg |
| Iron | 3.74mg | 8.36mg |
Which Should You Choose?
For weight loss
Choose pumpkin seeds. With 559 calories and 29.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 8.4g more than almonds.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is almonds or pumpkin seeds better for weight loss?
For weight loss, pumpkin seeds is the better choice. almonds has 579 calories and 21.5g protein per serving, while pumpkin seeds has 559 calories and 29.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or pumpkin seeds?
pumpkin seeds has more protein per serving. almonds provides 21.5g and pumpkin seeds provides 29.9g of protein.
Can I eat both almonds and pumpkin seeds together?
Yes! Combining almonds and pumpkin seeds gives you 1138 calories and 51.4g protein. This combination can work well as part of a balanced meal.