Pepitas vs Almonds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Pepitas - calories, kcal, weight, nutrition
Almonds - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Pepitas

At first glance, you can see that in pepitas is just a little less calories than in almonds.

Pepitas has 559 kcal per 100g and almonds 579 kcal per 100g so it is pretty easy to calculate that the difference is about 4%.

In pepitas and in almonds most calories came from fat.

See tables below to compare pepitas with almonds in details.

Fact 2: Pepitas And Almonds Nutrition Difference

Almonds vs Pepitas: Vitamins and Minerals Comparison

per 100gPepitasAlmonds
Calories559 579
Carbohydrates10.71 g21.55 g
Fat49.05 g49.93 g
Dietary fiber6 g12.5 g
Protein30.23 g21.15 g
Calcium46 mg269 mg
Iron8.82 mg3.71 mg
Magnessium592 mg270 mg
Potassium809 mg733 mg
Sodium7 mg1 mg
Vitaminium B1 (Thiamine)0.273 mg0.205 mg
Vitaminium B2 (riboflavin)0.153 mg1.138 mg
Vitaminium B3 (Niacin)4.987 mg3.618 mg
Vitaminium B60.143 mg0.137 mg
Vitaminium B9 (Folic acid)0.058 mg44 mg
Vitaminium E2.18 mg26 mg

More protein in pepitas

It is aslo easy to see see that in pepitas is more protein than in almonds.

There is 21.15g per 100g of almonds and 30.23g per 100g of pepitas so using simple math we can see that difference is about 43%.

Less carbohydrates in pepitas

In pepitas is less carbohydrates than in almonds.

There is 21.55g/100g of carbohydrates in almonds and 10.71g/100g in pepitas so let me do the math for you again - difference is about 101%.

Less fat in pepitas

In pepitas is less fats than in almonds.

The tables above show us that there is 49.93g/100g of fats in almonds and 49.05g/100g in pepitas. In this case difference is about 2%.


  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pepitas calories per:
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT


  • Calories579
  • Carbohydrates21.55 g
  • Fat49.93 g
  • Dietary fiber12.5 g
  • Protein21.15 g
Almonds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 14% CARBS
  • 14% PROTEIN
  • 72% FAT

Vitamins: almonds vs pepitas

Minerals: pepitas vs almonds

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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