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  6. Butter vs. Pumpkin seed

Butter vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Butter and Pumpkin seed different?

  • Butter is richer in Vitamin A RAE, while Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Butter covers your daily need of Saturated Fat 234% more than Pumpkin seed.

Butter, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Butter vs Pumpkin seed 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.
Butter
Butter
2
:
8
Pumpkin seed
Pumpkin seed
Contains less Sodium -38.9%
Contains more Calcium +129.2%
Contains more Iron +16450%
Contains more Magnesium +13000%
Contains more Phosphorus +283.3%
Contains more Potassium +3729.2%
Contains more Zinc +11344.4%
Contains more Copper +4212.5%
Contains more Manganese +12300%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -38.9%
Contains more Calcium +129.2%
Contains more Iron +16450%
Contains more Magnesium +13000%
Contains more Phosphorus +283.3%
Contains more Potassium +3729.2%
Contains more Zinc +11344.4%
Contains more Copper +4212.5%
Contains more Manganese +12300%

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.
Butter
Butter
5
:
6
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +3930.6%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +581%
Contains more Vitamin B6 +1133.3%
Contains more Folate +200%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +3930.6%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +581%
Contains more Vitamin B6 +1133.3%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Fats +318.1%
Contains more Water +298.7%
Contains more Protein +2082.4%
Contains more Carbs +89483.3%
Contains more Other +9400%
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Pumpkin seed
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 Fats +318.1%
Contains more Water +298.7%
Contains more Protein +2082.4%
Contains more Carbs +89483.3%
Contains more Other +9400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +288.4%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +193.8%
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +288.4%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +193.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Pumpkin seed Opinion
Net carbs 0.06g 35.35g Pumpkin seed
Protein 0.85g 18.55g Pumpkin seed
Fats 81.11g 19.4g Butter
Carbs 0.06g 53.75g Pumpkin seed
Calories 717kcal 446kcal Butter
Sugar 0.06g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 24mg 55mg Pumpkin seed
Iron 0.02mg 3.31mg Pumpkin seed
Magnesium 2mg 262mg Pumpkin seed
Phosphorus 24mg 92mg Pumpkin seed
Potassium 24mg 919mg Pumpkin seed
Sodium 11mg 18mg Butter
Zinc 0.09mg 10.3mg Pumpkin seed
Copper 0.016mg 0.69mg Pumpkin seed
Manganese 0.004mg 0.496mg Pumpkin seed
Selenium 1µg Butter
Vitamin A 2499IU 62IU Butter
Vitamin A RAE 684µg 3µg Butter
Vitamin E 2.32mg Butter
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.005mg 0.034mg Pumpkin seed
Vitamin B2 0.034mg 0.052mg Pumpkin seed
Vitamin B3 0.042mg 0.286mg Pumpkin seed
Vitamin B5 0.11mg 0.056mg Butter
Vitamin B6 0.003mg 0.037mg Pumpkin seed
Folate 3µg 9µg Pumpkin seed
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg Butter
Tryptophan 0.012mg 0.326mg Pumpkin seed
Threonine 0.038mg 0.683mg Pumpkin seed
Isoleucine 0.051mg 0.956mg Pumpkin seed
Leucine 0.083mg 1.572mg Pumpkin seed
Lysine 0.067mg 1.386mg Pumpkin seed
Methionine 0.021mg 0.417mg Pumpkin seed
Phenylalanine 0.041mg 0.924mg Pumpkin seed
Valine 0.057mg 1.491mg Pumpkin seed
Histidine 0.023mg 0.515mg Pumpkin seed
Cholesterol 215mg 0mg Pumpkin seed
Saturated Fat 50.489g 3.67g Pumpkin seed
Monounsaturated Fat 23.43g 6.032g Butter
Polyunsaturated fat 3.01g 8.844g Pumpkin seed
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Butter
4%
Pumpkin seed
Minerals Daily Need Coverage Score
4%
Butter
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.06g)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 46.819g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $0.6)
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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Pumpkin seed - 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.