PUMPKIN SEEDS vs WHOLE ALMONDS

Nutrition comparison per 100 g serving

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PUMPKIN SEEDS wins in 4 out of 10 nutrient categories

PUMPKIN SEEDS: 4 vs WHOLE ALMONDS: 3 (3 ties)

Overview

Nutrient	PUMPKIN SEEDS	WHOLE ALMONDS	Winner
Calories	607 cal	571 cal
Protein	28.6 g	21.4 g
Carbs	17.9 g	21.4 g
Fat	46.4 g	50 g
Fiber	10.7 g	10.7 g	Tie
Sugar	0 g	0 g	Tie

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

Mineral	PUMPKIN SEEDS	WHOLE ALMONDS
Calcium, Ca	0 MG	286 MG
Iron, Fe	2.6 MG	3.9 MG
Sodium, Na	3,393 MG	0 MG

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