foodstruct logo
Find food by nutritional value | Diet analysis

Pumpkin seed vs Peanut butter - In-Depth Nutrition Comparison

Compare

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.
Pumpkin seed Peanut butter
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
Pumpkin seed Peanut butter
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
3
Pumpkin seed
41
Peanut butter
Mineral Summary Score
86
Pumpkin seed
54
Peanut butter

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 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%
Contains more Phosphorus +264.1%
Equal in Sodium - 17
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%
Contains more Phosphorus +264.1%
Equal in Sodium - 17

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 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 +∞%
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%

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
111%
Pumpkin seed
133%
Peanut butter
Carbohydrates
54%
Pumpkin seed
22%
Peanut butter
Fats
90%
Pumpkin seed
237%
Peanut butter

People also compare

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 Pumpkin seed Peanut butter Opinion
Calories 446 598 Peanut butter
Protein 18.55 22.21 Peanut butter
Fats 19.4 51.36 Peanut butter
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 22.31 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.74 Pumpkin seed
Calcium 55 49 Pumpkin seed
Potassium 919 558 Pumpkin seed
Magnesium 262 168 Pumpkin seed
Sugars 10.49 Peanut butter
Fiber 18.4 5 Pumpkin seed
Copper 0.69 0.422 Pumpkin seed
Zinc 10.3 2.51 Pumpkin seed
Starch 3.56 Peanut butter
Phosphorus 92 335 Peanut butter
Sodium 18 17 Peanut butter
Vitamin A 62 0 Pumpkin seed
Vitamin E 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 0.034 0.15 Peanut butter
Vitamin B2 0.052 0.192 Peanut butter
Vitamin B3 0.286 13.112 Peanut butter
Vitamin B5 0.056 1.137 Peanut butter
Vitamin B6 0.037 0.441 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 3.67 10.325 Pumpkin seed
Monounsaturated Fat 6.032 25.941 Peanut butter
Polyunsaturated fat 8.844 12.535 Peanut butter
Tryptophan 0.326 0.231 Pumpkin seed
Threonine 0.683 0.525 Pumpkin seed
Isoleucine 0.956 0.616 Pumpkin seed
Leucine 1.572 1.546 Pumpkin seed
Lysine 1.386 0.681 Pumpkin seed
Methionine 0.417 0.265 Pumpkin seed
Phenylalanine 0.924 1.202 Peanut butter
Valine 1.491 0.782 Pumpkin seed
Histidine 0.515 0.557 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.