RAW PUMPKIN SEEDS vs BLANCHED WHOLE ALMONDS
Nutrition comparison per 100 g serving
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BLANCHED WHOLE ALMONDS wins in 9 out of 16 nutrient categories
RAW PUMPKIN SEEDS: 6
vs
BLANCHED WHOLE ALMONDS: 9
(1 ties)
Overview
| Nutrient | RAW PUMPKIN SEEDS | BLANCHED WHOLE ALMONDS | Winner |
|---|---|---|---|
| Calories | 533 cal | 607 cal | |
| Protein | 23.3 g | 21.4 g | |
| Carbs | 16.7 g | 17.9 g | |
| Fat | 43.3 g | 53.6 g | |
| Fiber | 3.3 g | 10.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | RAW PUMPKIN SEEDS | BLANCHED WHOLE ALMONDS | Winner |
|---|---|---|---|
| Riboflavin | 0 MG | 0.7 MG | |
| Vitamin C, total ascorbic acid | 4 MG | 0 MG |
Minerals
| Mineral | RAW PUMPKIN SEEDS | BLANCHED WHOLE ALMONDS | Winner |
|---|---|---|---|
| Calcium, Ca | 67 MG | 250 MG | |
| Copper, Cu | 0 MG | 1.0 MG | |
| Iron, Fe | 15 MG | 3.2 MG | |
| Magnesium, Mg | 0 MG | 268 MG | |
| Manganese, Mn | 0 MG | 2 MG | |
| Phosphorus, P | 0 MG | 464 MG | |
| Potassium, K | 0 MG | 643 MG | |
| Sodium, Na | 17 MG | 18 MG |