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Almond butter vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between almond butter and pumpkin?

  • Almond butter is higher in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, fiber, iron, and calcium, yet pumpkin is higher in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Almond butter has 23 times more magnesium than pumpkin. While almond butter has 279mg of magnesium, pumpkin has only 12mg.

We used Nuts, almond butter, plain, without salt added and Pumpkin, raw types in this article.

Infographic

Almond butter vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +2225%
Contains more CalciumCalcium +1552.4%
Contains more PotassiumPotassium +120%
Contains more IronIron +336.3%
Contains more CopperCopper +635.4%
Contains more ZincZinc +928.1%
Contains more PhosphorusPhosphorus +1054.5%
Contains more ManganeseManganese +1604.8%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin EVitamin E +2184%
Contains more Vitamin B2Vitamin B2 +753.6%
Contains more Vitamin B3Vitamin B3 +425.8%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more FolateFolate +231.3%
Contains more CholineCholine +535.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1996%
Contains more FatsFats +55400%
Contains more CarbsCarbs +189.5%
Contains more OtherOther +285%
Contains more WaterWater +5485.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +249476.9%
Contains more Poly. FatPolyunsaturated fat +272160%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Pumpkin DV% diff.
Vitamin E 24.21mg 1.06mg 154%
Polyunsaturated fat 13.613g 0.005g 91%
Copper 0.934mg 0.127mg 90%
Manganese 2.131mg 0.125mg 87%
Fats 55.5g 0.1g 85%
Monounsaturated fat 32.445g 0.013g 81%
Phosphorus 508mg 44mg 66%
Magnesium 279mg 12mg 64%
Vitamin B2 0.939mg 0.11mg 64%
Vitamin A 0µg 426µg 47%
Protein 20.96g 1g 40%
Fiber 10.3g 0.5g 39%
Iron 3.49mg 0.8mg 34%
Calcium 347mg 21mg 33%
Calories 614kcal 26kcal 29%
Zinc 3.29mg 0.32mg 27%
Saturated fat 4.152g 0.052g 19%
Vitamin B3 3.155mg 0.6mg 16%
Potassium 748mg 340mg 12%
Vitamin C 0mg 9mg 10%
Folate 53µg 16µg 9%
Choline 52.1mg 8.2mg 8%
Selenium 2.4µg 0.3µg 4%
Carbs 18.82g 6.5g 4%
Vitamin B6 0.103mg 0.061mg 3%
Vitamin B1 0.041mg 0.05mg 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 8.52g 6g N/A
Sugar 4.43g 2.76g N/A
Starch 0.08g 0%
Sodium 7mg 1mg 0%
Vitamin B5 0.318mg 0.298mg 0%
Tryptophan 0.159mg 0.012mg 0%
Threonine 0.555mg 0.029mg 0%
Isoleucine 0.813mg 0.031mg 0%
Leucine 1.483mg 0.046mg 0%
Lysine 0.612mg 0.054mg 0%
Methionine 0.122mg 0.011mg 0%
Phenylalanine 1.149mg 0.032mg 0%
Valine 0.937mg 0.035mg 0%
Histidine 0.55mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
23%
Pumpkin
Minerals Daily Need Coverage Score
141%
Almond butter
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 4.1g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.