Pumpkin Seeds Vs Almond Which Have More Protein

 

Pumpkin seeds have more protein than almonds. A standard one-ounce (28-gram) serving of hulled pumpkin seeds contains about 8.3 to 8.5 grams of protein, while the same one-ounce serving of almonds provides about 6 grams of protein.

Protein Breakdown Per Serving (1 oz / 28 g)

• Pumpkin Seeds: ~8.4 g of protein
• Almonds: ~6.0 g of protein

Key Nutritional Differences

• Other Nutrients in Pumpkin Seeds: Higher in magnesium, iron, and zinc.
• Other Nutrients in Almonds: Higher in fiber and vitamin E.
• Amino Acids: Both contain all nine essential amino acids, though neither is a "complete" single protein source because they are low in certain amino acids like lysine.

·         Would you like a comparison of their calorie, fat, or carb counts, or help fitting them into a daily protein goal?

 

 

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 contains 8.34 grams (g) of protein.¹
• Almonds: A 1-oz serving contains 6 g of protein.²

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 alongside other protein sources for optimal health benefits.⁵⁶

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): A 1-oz serving contains 5.22 g of fiber.⁷
• Pumpkin seeds: A 1-oz serving contains 1.82 g of fiber.¹
• Almonds: A 1-oz serving contains 3 g of fiber.²

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

Nearly 95% of adults don’t get enough fiber.⁹ 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:¹⁰

• 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.¹¹

• Pumpkin seeds: A 1-oz serving contains 154 milligrams (mg) of magnesium.¹
• Almonds: A 1-oz serving 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.¹²

Magnesium is an essential mineral that’s involved in over 300 chemical reactions that happen in our bodies. It helps with:¹²

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