Pumpkin Seeds or Almonds: Which One Delivers More Magnesium?

Pumpkin seeds and almonds can each be a nutritious part of a balanced diet, offering protein, fiber, and important minerals. Even so, pumpkin seeds generally come out ahead for overall nutrient density, especially when it comes to magnesium.

Pumpkin seeds and almonds can both be healthy additions to your diet.Credit: Design by Health; Getty Images

Pumpkin Seeds Provide More Magnesium

Among magnesium-rich foods, pumpkin seeds stand out. They contain nearly twice as much magnesium as almonds, and that mineral plays a key role in supporting muscles, nerves, bones, and cardiovascular health.

A small handful of pumpkin seeds supplies 37% of the daily value for magnesium. Raw or roasted almonds still contribute a solid amount, but only about 18% of the daily value.

Nutritional Breakdown

Pumpkin seeds and almonds are both relatively low in the heart-healthy omega fatty acids commonly associated with nuts and seeds. Still, each provides useful amounts of protein, fiber, magnesium, zinc, and other minerals.

Here is how a 1-ounce serving, or about a small handful, of pumpkin seeds compares with raw almonds:

Calories
Protein	8.45 grams (g)	6.42 g
Fat	13.9 g	15.3 g
Carbohydrates	4.17 g	6 g
Fiber	1.84 g, 6% of the Daily Value (DV)	3.24 g, 12% DV
Iron	2.29 milligrams (mg), 13% DV	1.12 mg, 6% DV
Magnesium	156 mg, 37% DV	77.4 mg, 18% DV
Zinc	2.17 mg, 20% DV	0.86 mg, 8% DV
Phosphorous	332 mg, 27% DV	151 mg, 12% DV

Pumpkin Seeds Edge Out Almonds in Protein

Pumpkin seeds also contain a bit more protein than almonds. Both foods include the nine essential amino acids, though neither provides enough of each one to qualify as a complete protein source. Even so, either option can work well as a protein-boosting snack alongside other foods.

Almonds Have More Fiber Unless You Eat Pumpkin Seed Shells

A handful of almonds has roughly twice the fiber of a handful of pumpkin seeds. That said, pumpkin seeds eaten with their shells provide the highest fiber content.

A 1-ounce serving of pumpkin seeds, or pepitas, supplies about 6% to 7% of the recommended daily fiber intake, while shell-on pumpkin seeds provide about 17% to 20%. Dry-roasted and raw almonds deliver around 10% to 12% of the recommended amount.

Neither food is especially high in fiber, but adding shell-on pumpkin seeds or almonds to your diet can help you move closer to the recommended daily intake of 25 to 30 grams.

Pumpkin Seeds Provide More Zinc and Phosphorus

Pumpkin seeds also offer much more zinc than almonds. One ounce provides 20% of the daily value for zinc, compared with about 8% for almonds. Zinc supports immune health, cell growth, and wound healing, and it may also help insulin regulate blood sugar.

Pumpkin seeds also supply about 27% of the recommended daily value of phosphorus, while almonds provide around 12%. Phosphorus helps the body produce energy, build teeth and bones, and carry out many chemical processes.

People with chronic kidney disease may need to limit foods high in phosphorus, including pumpkin seeds. When kidneys are damaged, phosphorus can accumulate in the blood and contribute to joint and bone pain.

Pumpkin Seeds Offer More Plant-Based Iron

Both almonds and pumpkin seeds are good sources of non-heme, or plant-based, iron, but pumpkin seeds provide more. A handful of pumpkin seeds delivers 13% of the daily value for iron, compared with 6% for almonds.

Non-heme iron is not absorbed as easily as the heme iron found in animal foods, but it still helps carry oxygen in the blood and supports energy production and cell function.

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