Pumpkin seeds and almonds are both highly nutritious snacks, but they have some notable differences in their nutritional benefits. Understanding how they differ may help you decide which one to choose the next time you want a healthy, crunchy snack.

Pumpkin Seeds Offer More Protein

Pumpkin seeds and almonds are both excellent sources of plant-based protein, but pumpkin seeds provide slightly more protein per serving than almonds.

Pumpkin seeds: A 1-ounce (oz) serving of pumpkin seeds contains 8.34 grams (g) of protein.1

Almonds: A 1-oz serving of almonds contains 6 g of protein.2F

Protein is found in every cell in the human body. It helps produce and repair cells, contributes to muscle growth and functioning, and so much more.3

Protein is made up of over 20 amino acids. The human body naturally produces 11 amino acids, but you need to get the remaining nine from food.4

Both pumpkin seeds and almonds contain all nine essential amino acids; however, neither is considered to be a "complete" protein source. This is because they contain low levels of specific amino acids, like lysine. Eat them with other sources of protein for optimal health benefits.56

Read Also: What Are Chia Seeds and How Beneficial Are They To Our Health?

Shell-on Pumpkin Seeds Have More Fiber

The fiber content of shell-on pumpkin seeds is higher than that of almonds. However, when the shell is removed, much of the fiber is too, resulting in a pumpkin kernel with less fiber than an almond, as shown below:

Pumpkin seeds (with outer shell on): A 1-oz serving of unhulled pumpkin seeds contains 5.22 g of fiber.7

Pumpkin seeds: A 1-oz serving of pumpkin seeds contains 1.82 g of fiber.1

Almonds: A 1-oz serving of almonds contains 3 g of fiber.2

However, all three options fall short of the daily recommended fiber intake, which is 25 to 30 g per day for adults.8

Most people don't get enough fiber. Nearly 90% of women and 97% of men in the United States don't meet these fiber recommendations.8 Snacking on pumpkin seeds or almonds throughout the day can certainly help you reach your fiber goals, but pumpkin seeds with the shell on will get you there faster.

It's important to include fiber in your diet because it:

• Adds bulk to stool to regulate bowel movements
• Feeds good bacteria in the gut
• Helps promote healthy digestion
• Reduces risk of cardiovascular diseases, stroke, type 2 diabetes, diverticulitis, and certain cancers

Pumpkin Seeds Are Better for Magnesium

Pumpkin seeds contain more than twice the amount of magnesium as almonds. They're the best dietary source of magnesium available.9

Pumpkin seeds: A 1-oz serving of pumpkin seeds contains 154 milligrams (mg) of magnesium.1

Almonds: A 1-oz serving of almonds contains 72.24 mg of magnesium.2

Adults should aim to get 420 mg of magnesium per day, meaning that a typical one-ounce serving of pumpkin seeds provides 37% of your daily value of magnesium, compared to 17% for almonds.10

Magnesium is an essential mineral that's involved in over 300 chemical reactions that happen in our bodies. It helps with:

• Blood pressure regulation
• Blood sugar control
• Bone structure development
• DNA synthesis
• Energy production
• Maintaining a steady heart rhythm
• Muscle and nerve function
• Protein synthesis

Pumpkin Seeds vs. Almonds Nutrition

Below is a comparison of the nutrition of a 1-ounce serving of pumpkin seeds and almonds.

 Nutrients Pumpkin Seeds1 Almonds2

Caloires 163 188

Protein 8.45 g 6.24 g

Fat 13.9 g 15.3 g

Carbohydrates 4.17 g 6 g

Fiber 1.84 g 3.24 g

Iron 2.29 mg 1.12 mg

Magnesium 156 mg 77.4 mg

Potassium 223 mg 220 mg

Zinc 2.17 mg 0.86 mg

Phosphorous 332 mg 151 mg

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