Richer than Almonds and Far Cheaper: The Budget Nut Packed with Magnesium
Almonds are often the first thing that comes to mind when people think of healthy snacks. But according to the USDA nutrient database, pumpkin seeds contain more magnesium and zinc than almonds.
Here are the numbers...
A 100-gram serving of raw pumpkin seeds contains about 500 milligrams of magnesium.
The same amount of raw pumpkin seeds also contains 6.34 milligrams of zinc. These figures are based on data for raw pumpkin seeds in the U.S. Department of Agriculture’s FoodData Central database.
Almonds, by contrast, contain about half as much magnesium.
A 100-gram serving of raw almonds contains 258 milligrams of magnesium and 2.86 milligrams of zinc.
That means pumpkin seeds contain roughly twice as much magnesium as almonds and a little more than twice as much zinc.
Magnesium plays a role in more than 300 biochemical reactions in the body.
Magnesium helps keep nerves and muscles functioning normally, supports the immune system, maintains a steady heartbeat, and helps keep bones strong. It also plays a role in regulating blood sugar and producing energy and protein.
Most dietary magnesium comes from dark green leafy vegetables.
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