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  6. Butter vs. Pumpkin seeds

Butter vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are butter and pumpkin seeds different?

  • Butter is richer in vitamin A, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Butter covers your daily need for saturated fat, 234% more than pumpkin seeds.

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

Infographic

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.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 less SodiumSodium -38.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +3729.2%
Contains more IronIron +16450%
Contains more CopperCopper +4212.5%
Contains more ZincZinc +11344.4%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +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
6
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
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 AVitamin A +22700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +581%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 FatsFats +318.1%
Contains more WaterWater +298.7%
Contains more ProteinProtein +2082.4%
Contains more CarbsCarbs +89483.3%
Contains more OtherOther +9400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 +288.4%
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Cholesterol ok
Lower in Sugar 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 seeds DV% diff.
Saturated fat 50.489g 3.67g 213%
Fats 81.11g 19.4g 95%
Zinc 0.09mg 10.3mg 93%
Vitamin A 684µg 3µg 76%
Copper 0.016mg 0.69mg 75%
Fiber 0g 18.4g 74%
Cholesterol 215mg 0mg 72%
Magnesium 2mg 262mg 62%
Monounsaturated fat 23.43g 6.032g 43%
Iron 0.02mg 3.31mg 41%
Polyunsaturated fat 3.01g 8.844g 39%
Protein 0.85g 18.55g 35%
Potassium 24mg 919mg 26%
Manganese 0.004mg 0.496mg 21%
Carbs 0.06g 53.75g 18%
Vitamin E 2.32mg 15%
Calories 717kcal 446kcal 14%
Phosphorus 24mg 92mg 10%
Vitamin B12 0.17µg 0µg 7%
Vitamin K 7µg 6%
Choline 18.8mg 3%
Calcium 24mg 55mg 3%
Vitamin B6 0.003mg 0.037mg 3%
Selenium 1µg 2%
Vitamin B1 0.005mg 0.034mg 2%
Vitamin B3 0.042mg 0.286mg 2%
Folate 3µg 9µg 2%
Vitamin B2 0.034mg 0.052mg 1%
Vitamin B5 0.11mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.06g 35.35g N/A
Sugar 0.06g N/A
Sodium 11mg 18mg 0%
Tryptophan 0.012mg 0.326mg 0%
Threonine 0.038mg 0.683mg 0%
Isoleucine 0.051mg 0.956mg 0%
Leucine 0.083mg 1.572mg 0%
Lysine 0.067mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.041mg 0.924mg 0%
Valine 0.057mg 1.491mg 0%
Histidine 0.023mg 0.515mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Butter
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
4%
Butter
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 215mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 46.819g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 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.