Pumpkin Seeds vs. Almonds: Which Is Better for Protein, Fiber, and Magnesium?

Key Takeaways

Pumpkin seeds with their shells on contain more fiber than almonds, but almonds have more fiber than shelled pumpkin seeds.

Pumpkin seeds have more protein and magnesium than almonds.

Pumpkin seeds also contain more minerals, such as zinc, phosphorus, and iron.

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)