Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Flour, almond?

Seeds, pumpkin seeds (pepitas), raw has more protein at 29.9g per 100g, compared to 26.2g for Flour, almond.

Which has more calories, Seeds, pumpkin seeds (pepitas), raw or Flour, almond?

Calorie data is not available for one or both foods.

Is Seeds, pumpkin seeds (pepitas), raw healthier than Flour, almond?

Based on vitamin and mineral density, Seeds, pumpkin seeds (pepitas), raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Seeds vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Seeds, pumpkin seeds (pepitas), raw is higher in more vitamins & minerals

Calories (kcal)

Seeds —

Flour —

Protein (g)

Seeds 29.9

Flour 26.2

Carbs (g)

Seeds 18.7

Flour 16.2

Fat (g)

Seeds 40.0

Flour 50.2

Fiber (g)

Seeds 5.08

Flour 9.27

Quick answers

Which has more protein?

Seeds, pumpkin seeds (pepitas), raw — 29.9g vs 26.2g per 100g.

Which is more nutrient-dense?

Seeds, pumpkin seeds (pepitas), raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Seeds	Flour	Diff
Macronutrients
Water	6.62 g	4.32 g	+53%
Protein	29.9 g	26.2 g	+14%
Total lipid (fat)	40.0 g	50.2 g	-20%
Carbohydrate, by difference	18.7 g	16.2 g	+15%
Fiber, total dietary	5.08 g	9.27 g	-45%
Vitamins
Thiamin (Vitamin B1)	—	0.112 mg
Riboflavin (Vitamin B2)	—	0.748 mg
Niacin (Vitamin B3)	—	4.00 mg
Vitamin B-6 — Pyridoxine	—	0.100 mg
Biotin (Vitamin B7)	—	37.8 ug
Minerals
Calcium, Ca	37.4 mg	232 mg	-84%
Iron, Fe	8.36 mg	3.22 mg	+159%
Magnesium, Mg	500 mg	251 mg	+99%
Phosphorus, P	1150 mg	512 mg	+125%
Potassium, K	691 mg	667 mg	+4%
Sodium, Na	0 mg	0.894 mg	-100%
Zinc, Zn	6.34 mg	2.80 mg	+127%
Copper, Cu	1.23 mg	0.975 mg	+26%
Manganese, Mn	4.12 mg	1.81 mg	+127%
Selenium, Se	20.5 ug	0.742 ug	+2666%
Other Nutrients
Energy (Atwater General Factors)	555 kcal	622 kcal	-11%
Energy (Atwater Specific Factors)	515 kcal	578 kcal	-11%
Nitrogen	5.64 g	4.20 g	+34%
Ash	4.77 g	2.96 g	+61%
Molybdenum, Mo	—	36.1 ug
Biotin	—	69.1 ug

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Seeds, pumpkin seeds (pepitas), raw nutrition facts Flour, almond nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +2666% in Seeds, pumpkin seeds (pepitas), raw Iron, Fe +159% in Seeds, pumpkin seeds (pepitas), raw Zinc, Zn +127% in Seeds, pumpkin seeds (pepitas), raw Manganese, Mn +127% in Seeds, pumpkin seeds (pepitas), raw

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