Which has more calories, Flour, Almond or Seeds, Pumpkin Seeds (Pepitas)?

Per 100 g: Flour, Almond has 622 kcal, Seeds, Pumpkin Seeds (Pepitas) has 555 kcal.

Which has more protein, Flour, Almond or Seeds, Pumpkin Seeds (Pepitas)?

Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Pumpkin Seeds (Pepitas) has 29.9 g.

Flour, Almond vs Seeds, Pumpkin Seeds (Pepitas): Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flour, Almond 622 kcal · 100 g VS Nuts & Seeds Seeds, Pumpkin Seeds (Pepitas) 555 kcal · 100 g

Key differences

Flour, Almond has more calories; Seeds, Pumpkin Seeds (Pepitas) is lower in calories.
Seeds, Pumpkin Seeds (Pepitas) has more protein per 100 g.
Flour, Almond is notably higher in dietary fiber.
Seeds, Pumpkin Seeds (Pepitas) is notably higher in iron.
Flour, Almond is notably higher in calcium.

Nutrient comparison (per 100 g)

Nutrient	Flour, Almond	Seeds, Pumpkin Seeds (Pepitas)
Calories	622 kcal	554.6 kcal
Protein	26.2 g	29.9 g
Total Fat	50.2 g	40 g
Saturated Fat	—	—
Carbohydrate	16.3 g	18.7 g
Dietary Fiber	9.3 g	5.1 g
Total Sugars	—	—
Sodium	0.9 mg	0 mg
Potassium	666.8 mg	691.2 mg
Calcium	232.3 mg	37.4 mg
Iron	3.2 mg	8.4 mg
Magnesium	251.1 mg	499.7 mg
Vitamin C	—	—
Vitamin A	—	—
Vitamin D	—	—
Cholesterol	—	—

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flour, Almond

Protein 17.4%
Fat 74.9%
Carbs 7.7%

Seeds, Pumpkin Seeds (Pepitas)

Protein 22%
Fat 66.2%
Carbs 11.9%

Frequently asked questions

Which has more calories, Flour, Almond or Seeds, Pumpkin Seeds (Pepitas)?: Per 100 g: Flour, Almond has 622 kcal, Seeds, Pumpkin Seeds (Pepitas) has 555 kcal.
Which has more protein, Flour, Almond or Seeds, Pumpkin Seeds (Pepitas)?: Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Pumpkin Seeds (Pepitas) has 29.9 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.