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Peanut vs. Pumpkin — In-Depth Nutrition Comparison

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How are peanuts and pumpkin different?

  • Peanuts are higher in copper, manganese, vitamin B3, folate, vitamin B1, vitamin E, phosphorus, iron, and magnesium; however, pumpkin is richer in vitamin A.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Peanuts contain 20 times more vitamin B3 than pumpkin. While peanuts contain 12.066mg of vitamin B3, pumpkin contains only 0.6mg.
  • Peanuts have a lower glycemic index (13) than pumpkin (52).

Peanuts, all types, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Peanut vs Pumpkin 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.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +1300%
Contains more CalciumCalcium +338.1%
Contains more PotassiumPotassium +107.4%
Contains more IronIron +472.5%
Contains more CopperCopper +800.8%
Contains more ZincZinc +921.9%
Contains more PhosphorusPhosphorus +754.5%
Contains more ManganeseManganese +1447.2%
Contains more SeleniumSelenium +2300%
Contains less SodiumSodium -94.4%

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.
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 +685.8%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +1911%
Contains more Vitamin B5Vitamin B5 +493%
Contains more Vitamin B6Vitamin B6 +470.5%
Contains more FolateFolate +1400%
Contains more CholineCholine +540.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +2480%
Contains more FatsFats +49140%
Contains more CarbsCarbs +148.2%
Contains more OtherOther +191.3%
Contains more WaterWater +1309.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +187792.3%
Contains more Poly. FatPolyunsaturated fat +311060%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut Pumpkin DV% diff.
Copper 1.144mg 0.127mg 113%
Polyunsaturated fat 15.558g 0.005g 104%
Manganese 1.934mg 0.125mg 79%
Fats 49.24g 0.1g 76%
Vitamin B3 12.066mg 0.6mg 72%
Monounsaturated fat 24.426g 0.013g 61%
Folate 240µg 16µg 56%
Protein 25.8g 1g 50%
Vitamin B1 0.64mg 0.05mg 49%
Vitamin E 8.33mg 1.06mg 48%
Phosphorus 376mg 44mg 47%
Vitamin A 0µg 426µg 47%
Iron 4.58mg 0.8mg 47%
Magnesium 168mg 12mg 37%
Fiber 8.5g 0.5g 32%
Vitamin B5 1.767mg 0.298mg 29%
Saturated fat 6.279g 0.052g 28%
Calories 567kcal 26kcal 27%
Zinc 3.27mg 0.32mg 27%
Vitamin B6 0.348mg 0.061mg 22%
Selenium 7.2µg 0.3µg 13%
Potassium 705mg 340mg 11%
Vitamin C 0mg 9mg 10%
Choline 52.5mg 8.2mg 8%
Calcium 92mg 21mg 7%
Carbs 16.13g 6.5g 3%
Vitamin B2 0.135mg 0.11mg 2%
Sodium 18mg 1mg 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 7.63g 6g N/A
Sugar 4.72g 2.76g N/A
Tryptophan 0.25mg 0.012mg 0%
Threonine 0.883mg 0.029mg 0%
Isoleucine 0.907mg 0.031mg 0%
Leucine 1.672mg 0.046mg 0%
Lysine 0.926mg 0.054mg 0%
Methionine 0.317mg 0.011mg 0%
Phenylalanine 1.377mg 0.032mg 0%
Valine 1.082mg 0.035mg 0%
Histidine 0.652mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
75%
Peanut
23%
Pumpkin
Minerals Daily Need Coverage Score
131%
Peanut
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 6.227g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.