Almond butter vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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 | +6100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
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
Saturated Fat:
Sat. Fat
4.152 g
Monounsaturated Fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 614kcal | 446kcal |
|
| Protein | 20.96g | 18.55g |
|
| Fats | 55.5g | 19.4g |
|
| Vitamin C | 0mg | 0.3mg |
|
| Net carbs | 8.52g | 35.35g |
|
| Carbs | 18.82g | 53.75g |
|
| Magnesium | 279mg | 262mg |
|
| Calcium | 347mg | 55mg |
|
| Potassium | 748mg | 919mg |
|
| Iron | 3.49mg | 3.31mg |
|
| Sugar | 4.43g |
|
|
| Fiber | 10.3g | 18.4g |
|
| Copper | 0.934mg | 0.69mg |
|
| Zinc | 3.29mg | 10.3mg |
|
| Starch | 0.08g |
|
|
| Phosphorus | 508mg | 92mg |
|
| Sodium | 7mg | 18mg |
|
| Vitamin A | 1IU | 62IU |
|
| Vitamin A | 0µg | 3µg |
|
| Vitamin E | 24.21mg |
|
|
| Manganese | 2.131mg | 0.496mg |
|
| Selenium | 2.4µg |
|
|
| Vitamin B1 | 0.041mg | 0.034mg |
|
| Vitamin B2 | 0.939mg | 0.052mg |
|
| Vitamin B3 | 3.155mg | 0.286mg |
|
| Vitamin B5 | 0.318mg | 0.056mg |
|
| Vitamin B6 | 0.103mg | 0.037mg |
|
| Folate | 53µg | 9µg |
|
| Choline | 52.1mg |
|
|
| Saturated Fat | 4.152g | 3.67g |
|
| Monounsaturated Fat | 32.445g | 6.032g |
|
| Polyunsaturated fat | 13.613g | 8.844g |
|
| Tryptophan | 0.159mg | 0.326mg |
|
| Threonine | 0.555mg | 0.683mg |
|
| Isoleucine | 0.813mg | 0.956mg |
|
| Leucine | 1.483mg | 1.572mg |
|
| Lysine | 0.612mg | 1.386mg |
|
| Methionine | 0.122mg | 0.417mg |
|
| Phenylalanine | 1.149mg | 0.924mg |
|
| Valine | 0.937mg | 1.491mg |
|
| Histidine | 0.55mg | 0.515mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
4%
Minerals Daily Need Coverage Score
141%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 0.482g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)