ALMONDS vs PUMPKIN SEEDS

Nutrition comparison per 100 g serving

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It's a tie — both foods score equally across 10 nutrient categories

ALMONDS: 4 vs PUMPKIN SEEDS: 4 (2 ties)

Overview

Nutrient	ALMONDS	PUMPKIN SEEDS	Winner
Calories	533 cal	485 cal
Protein	13.3 g	24.2 g
Carbs	43.3 g	6.1 g
Fat	36.7 g	39.4 g
Fiber	6.7 g	0 g
Sugar	0 g	0 g	Tie

Vitamin	ALMONDS	PUMPKIN SEEDS	Winner
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie

Mineral	ALMONDS	PUMPKIN SEEDS
Calcium, Ca	200 MG	0 MG
Iron, Fe	2.4 MG	4.4 MG
Sodium, Na	183 MG	30 MG

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