Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
This isn't close. Pumpkin Seeds (pepitas) packs 30.2g of protein per 100g against Almonds (raw)'s 21.2g — a 9.0g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Pumpkin Seeds (pepitas) scores higher — lit_estimate, moderate-high quality — compared to Almonds (raw), which is lit_estimate, low in lysine.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Almonds (raw)'s 1450mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Pumpkin Seeds (pepitas) wins clearly. Choose Almonds (raw) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Pumpkin Seeds (pepitas) | Almonds (raw) |
|---|---|---|
| Protein | 30.2g | 21.2g |
| Calories | 559 | 579 |
| Fat | 49.1g | 49.9g |
| Carbs | 10.7g | 21.6g |
| Fiber | 6.0g | 12.5g |
| Quality score | 0.6 | 0.4 |
| Relative cost | $$ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or almonds (raw)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Almonds (raw)'s 21.2g.
Which is lower in calories?
Pumpkin Seeds (pepitas) is lower in calories per 100g, at 559 vs the other's 579.