pumpkin seeds vs almonds
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
pumpkin seeds: 100g (100g) | almonds: 100g (100g)
559
pumpkin seeds
579
almonds
29.9g
pumpkin seeds
21.5g
almonds
18.7g
pumpkin seeds
20g
almonds
40g
pumpkin seeds
51.1g
almonds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
21%
pumpkin seeds
15%
almonds
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| Nutrient | pumpkin seeds | almonds |
|---|---|---|
| Calories | 559 | 579 |
| Protein | 29.9g | 21.5g |
| Carbs | 18.7g | 20g |
| Fat | 40g | 51.1g |
| Fiber | 5.08g | 10.8g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | 3.78g |
| Potassium | 691mg | 733mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 37.4mg | 254mg |
| Iron | 8.36mg | 3.74mg |
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.
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Take the free quizCommon Questions
Is pumpkin seeds or almonds better for weight loss?
For weight loss, pumpkin seeds is the better choice. pumpkin seeds has 559 calories and 29.9g protein per serving, while almonds has 579 calories and 21.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pumpkin seeds or almonds?
pumpkin seeds has more protein per serving. pumpkin seeds provides 29.9g and almonds provides 21.5g of protein.
Can I eat both pumpkin seeds and almonds together?
Yes! Combining pumpkin seeds and almonds gives you 1138 calories and 51.4g protein. This combination can work well as part of a balanced meal.