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  6. Almond butter vs. Pumpkin seeds

Almond butter vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are almond butter and pumpkin seeds different?

  • Almond butter is richer in manganese, vitamin B2, phosphorus, calcium, copper, vitamin B3, folate, and vitamin B5, while pumpkin seeds are higher in zinc and fiber.
  • Almond butter covers your daily need for manganese, 71% more than pumpkin seeds.
  • Almond butter contains 18 times more vitamin B2 than pumpkin seeds. Almond butter contains 0.939mg of vitamin B2, while pumpkin seeds contain 0.052mg.

Nuts, almond butter, plain, without salt added and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Almond butter vs Pumpkin seeds infographic
Infographic link

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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +530.9%
Contains more CopperCopper +35.4%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +329.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +213.1%
~equal in Magnesium ~262mg
~equal in Iron ~3.31mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +1705.8%
Contains more Vitamin B3Vitamin B3 +1003.1%
Contains more Vitamin B5Vitamin B5 +467.9%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more FolateFolate +488.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Pumpkin seeds DV% diff.
Vitamin E 24.21mg 161%
Manganese 2.131mg 0.496mg 71%
Vitamin B2 0.939mg 0.052mg 68%
Monounsaturated fat 32.445g 6.032g 66%
Zinc 3.29mg 10.3mg 64%
Phosphorus 508mg 92mg 59%
Fats 55.5g 19.4g 56%
Polyunsaturated fat 13.613g 8.844g 32%
Fiber 10.3g 18.4g 32%
Calcium 347mg 55mg 29%
Copper 0.934mg 0.69mg 27%
Vitamin B3 3.155mg 0.286mg 18%
Carbs 18.82g 53.75g 12%
Folate 53µg 9µg 11%
Choline 52.1mg 9%
Calories 614kcal 446kcal 8%
Vitamin B5 0.318mg 0.056mg 5%
Protein 20.96g 18.55g 5%
Potassium 748mg 919mg 5%
Vitamin B6 0.103mg 0.037mg 5%
Selenium 2.4µg 4%
Magnesium 279mg 262mg 4%
Saturated fat 4.152g 3.67g 2%
Iron 3.49mg 3.31mg 2%
Vitamin B1 0.041mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 8.52g 35.35g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.159mg 0.326mg 0%
Threonine 0.555mg 0.683mg 0%
Isoleucine 0.813mg 0.956mg 0%
Leucine 1.483mg 1.572mg 0%
Lysine 0.612mg 1.386mg 0%
Methionine 0.122mg 0.417mg 0%
Phenylalanine 1.149mg 0.924mg 0%
Valine 0.937mg 1.491mg 0%
Histidine 0.55mg 0.515mg 0%

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +13%
Contains more FatsFats +186.1%
Contains more CarbsCarbs +185.6%
Contains more WaterWater +174.4%
Contains more OtherOther +23.4%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +437.9%
Contains more Poly. FatPolyunsaturated fat +53.9%
Contains less Sat. FatSaturated fat -11.6%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.