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Pumpkin Seeds Vs Almonds

Pumpkin Seeds Vs Almonds

Pumpkin seeds vs. Alms -Which one should you get?

It depends on your preferences and the type of diet you are following. 

You can also try out various other types of nuts, such as almonds, cashews, or walnuts, to find out which ones suit you best.

Pumpkin seeds are high in zinc, magnesium, phosphorus, iron, copper, manganese, calcium, vitamin B6, and vitamin E.

They also contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter associated with happiness.

Almonds are high in monounsaturated fat, fiber, vitamins A, D, and E, folate, potassium, and magnesium. Both nuts are good sources of protein.

What is a pumpkin seed?

What is a pumpkin seed

The Pumpkin seed is a small, round fruit about the size of a pea. It has a hard shell and soft flesh.

The seeds inside have a sweet taste.

The pumpkin seed can be your favorite foods like salads, soups, loaves of bread, cakes, muffins, cookies, etc.

Also, to being delicious, they’re plant-based nutrition. And provide many health benefits for people who eat them.

Mineral content

The mineral content of a Pumpkin seed is very like that of an almond.

Both are rich in magnesium, phosphorus, iron, and copper.

But, the main difference between the two is that the Pumpkin seed contains more than twice the amount of zinc compared to an almond.

It makes it a better choice if you want to boost your immune system.

Zinc plays a vital role in maintaining healthy skin, hair, nails, and bones.

Vitamin content

A single serving of Pumpkin seeds provides about 10% of the daily recommended value (DV) of Vitamin E.

A single serving of Pumpkin seeds provides about 10% of the daily recommended value (DV) of Vitamin E

A serving of almonds contains only 5% DV of this nutrient.

If you don’t consume enough source of Vitamin E, you may experience dryness in your eyes, nose, mouth, and throat. This condition is called xerostomia.

You can ensure that you’re getting enough decent vitamin E by consuming Pumpkin seeds instead of almonds.

The almond

Almonds are small dried fruits from the tree Prunus dulcis.

Almonds are small dried fruits from the tree Prunus dulcis

They are rich in protein, fiber, vitamin E, magnesium, calcium, iron, potassium, copper, zinc, niacin, thiamine, riboflavin, folate, pantothenic acid, phosphorus, manganese, and selenium.

The nutritional benefits of almonds include reducing cholesterol levels, preventing heart disease, lowering blood pressure, and fighting cancer.

The footprint of tree nuts

Tree nuts are often considered a healthier alternative to meat because of their higher nutritional value.

On average, every 100 grams of tree nuts contain around 20 calories, 2 grams of saturated fat, 11 grams of carbohydrate, 1 gram of dietary fiber, and 8 milligrams of sodium.

Compared to most meats, tree nuts have less total fat and fewer calories.

Nutrition facts about almonds

According to the USDA National Nutrient Database, one ounce of raw almonds contains:

  • Calcium – 112 mg
  • Iron – 0.4 mg
  • Magnesium – 62 mg
  • Phosphorus – 136 mg
  • Potassium – 684 mg
  • Sodium – 7 mg
  • Zinc – 0.8 mg
  • Protein content – 9 g

Omit nutrition, and the almond is an excellent food for the pumpkin seed.

It’s much easier to find at any grocery store or supermarket. And there are no known side effects when eating almonds.


The carbohydrates in almonds are polysaccharides. These are complex sugars made up of several simple sugar units.

Polysaccharides are in plants and animals.

These compounds help plants absorb water and protect themselves against pathogens.

The polysaccharide content in almonds is low.

One ounce of almonds has 4 grams of carbs.

That’s roughly half the number of carbs in a slice of bread.

Both have amazing nutrition capabilities.

Both seed and the nut have a high mineral density. The Super food for performance eBook produces nutrition updates on how to improve your health with superfoods.

The best part is that both are easy to prepare. You can add to your favorite dishes without having to change anything else.

How to cook pumpkin seeds?

How to cook pumpkin seeds

Toasted pumpkin seeds sprinkled over salads. They also taste roasted.

  1. To roast pumpkin seeds, preheat the oven to 350 degrees Fahrenheit.
  2. Spread on the baking sheet.
  3. Bake for 15 minutes.
  4. Turn off heat and let cool completely before storing.

Recipes with almonds

Recipes with almonds

Pepitas with almonds

The pepitas with alms are so delicious and nutritious. It has a great crunchy texture.


  • 1 cup pepitas
  • Two tablespoons of slivered almonds


  1. Place all ingredients into a bowl. Mix well.
  2. Sprinkle with salt.
  3. Enjoy!

Mixed nuts salad

This salad is perfect for lunch or dinner. It’s healthy, tasty, and packed with minerals.


  • 3 cups mixed nuts (almonds, cashews, hazelnuts)
  • ½ teaspoon ground cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt


  1. Heat oil in a pan.
  2. Add spices. Stir until fragrant.
  3. Remove from heat.
  4. Add nuts to the spice mixture. Toss to coat.
  5. Let sit for 10 minutes.
  6. Transfer to a serving dish. Drizzle with olive oil.

The final verdict 

You can choose between these two foods as they’re perfect for you.

Yet, if you want to get the highest nutritional benefits out of your pumpkin seeds, it’s better to buy organic ones.

And if you want to get more nutrients out of your almonds, make sure to eat them raw.

We’d love to hear what you think in the comments below.

Moreover, you should read our previous article, where we compared dill weed vs. dill seed.

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!

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