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Peanut butter vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 10.49g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 6.655g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 4)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut butter Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut butter Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
41
Peanut butter
3
Pumpkin seed
Mineral Summary Score
54
Peanut butter
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Phosphorus +264.1%
Contains more Iron +90.2%
Contains more Calcium +12.2%
Contains more Potassium +64.7%
Contains more Magnesium +56%
Contains more Copper +63.5%
Contains more Zinc +310.4%
Equal in Sodium - 18
Contains more Phosphorus +264.1%
Contains more Iron +90.2%
Contains more Calcium +12.2%
Contains more Potassium +64.7%
Contains more Magnesium +56%
Contains more Copper +63.5%
Contains more Zinc +310.4%
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
133%
Peanut butter
111%
Pumpkin seed
Carbohydrates
22%
Peanut butter
54%
Pumpkin seed
Fats
237%
Peanut butter
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut butter Pumpkin seed Opinion
Calories 598 446 Peanut butter
Protein 22.21 18.55 Peanut butter
Fats 51.36 19.4 Peanut butter
Vitamin C 0 0.3 Pumpkin seed
Carbs 22.31 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 1.74 3.31 Pumpkin seed
Calcium 49 55 Pumpkin seed
Potassium 558 919 Pumpkin seed
Magnesium 168 262 Pumpkin seed
Sugars 10.49 Peanut butter
Fiber 5 18.4 Pumpkin seed
Copper 0.422 0.69 Pumpkin seed
Zinc 2.51 10.3 Pumpkin seed
Starch 3.56 Peanut butter
Phosphorus 335 92 Peanut butter
Sodium 17 18 Peanut butter
Vitamin A 0 62 Pumpkin seed
Vitamin E 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 0.15 0.034 Peanut butter
Vitamin B2 0.192 0.052 Peanut butter
Vitamin B3 13.112 0.286 Peanut butter
Vitamin B5 1.137 0.056 Peanut butter
Vitamin B6 0.441 0.037 Peanut butter
Vitamin B12 0 0
Vitamin K 0.3 Peanut butter
Folic acid (B9) 0 0
Trans Fat 0.075 Pumpkin seed
Saturated Fat 10.325 3.67 Pumpkin seed
Monounsaturated Fat 25.941 6.032 Peanut butter
Polyunsaturated fat 12.535 8.844 Peanut butter
Tryptophan 0.231 0.326 Pumpkin seed
Threonine 0.525 0.683 Pumpkin seed
Isoleucine 0.616 0.956 Pumpkin seed
Leucine 1.546 1.572 Pumpkin seed
Lysine 0.681 1.386 Pumpkin seed
Methionine 0.265 0.417 Pumpkin seed
Phenylalanine 1.202 0.924 Peanut butter
Valine 0.782 1.491 Pumpkin seed
Histidine 0.557 0.515 Peanut butter
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.