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Peanut vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Peanut and Pumpkin seed

  • Peanut has more Vitamin B3, Manganese, Folate, Vitamin B1, Copper, Phosphorus, Vitamin B5, and Vitamin B6, however Pumpkin seed is richer in Zinc, and Fiber.
  • Peanut covers your daily Vitamin B3 needs 74% more than Pumpkin seed.
  • Pumpkin seed has 32 times less Vitamin B5 than Peanut. Peanut has 1.767mg of Vitamin B5, while Pumpkin seed has 0.056mg.

Specific food types used in this comparison are Peanuts, all types, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +67.3%
Contains more Iron +38.4%
Contains more Phosphorus +308.7%
Contains more Copper +65.8%
Contains more Magnesium +56%
Contains more Potassium +30.4%
Contains more Zinc +215%
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +67.3%
Contains more Iron +38.4%
Contains more Phosphorus +308.7%
Contains more Copper +65.8%
Contains more Magnesium +56%
Contains more Potassium +30.4%
Contains more Zinc +215%
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
8
:
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Folate +2566.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Folate +2566.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Pumpkin seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut Pumpkin seed Opinion
Net carbs 7.63g 35.35g Pumpkin seed
Protein 25.8g 18.55g Peanut
Fats 49.24g 19.4g Peanut
Carbs 16.13g 53.75g Pumpkin seed
Calories 567kcal 446kcal Peanut
Starch g g
Fructose g g
Sugar 4.72g g Pumpkin seed
Fiber 8.5g 18.4g Pumpkin seed
Calcium 92mg 55mg Peanut
Iron 4.58mg 3.31mg Peanut
Magnesium 168mg 262mg Pumpkin seed
Phosphorus 376mg 92mg Peanut
Potassium 705mg 919mg Pumpkin seed
Sodium 18mg 18mg
Zinc 3.27mg 10.3mg Pumpkin seed
Copper 1.144mg 0.69mg Peanut
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 8.33mg mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.64mg 0.034mg Peanut
Vitamin B2 0.135mg 0.052mg Peanut
Vitamin B3 12.066mg 0.286mg Peanut
Vitamin B5 1.767mg 0.056mg Peanut
Vitamin B6 0.348mg 0.037mg Peanut
Folate 240µg 9µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Peanut
Tryptophan 0.25mg 0.326mg Pumpkin seed
Threonine 0.883mg 0.683mg Peanut
Isoleucine 0.907mg 0.956mg Pumpkin seed
Leucine 1.672mg 1.572mg Peanut
Lysine 0.926mg 1.386mg Pumpkin seed
Methionine 0.317mg 0.417mg Pumpkin seed
Phenylalanine 1.377mg 0.924mg Peanut
Valine 1.082mg 1.491mg Pumpkin seed
Histidine 0.652mg 0.515mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 6.279g 3.67g Pumpkin seed
Monounsaturated Fat 24.426g 6.032g Peanut
Polyunsaturated fat 15.558g 8.844g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Peanut
4
Pumpkin seed
Mineral Summary Score
127
Peanut
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
155%
Peanut
111%
Pumpkin seed
Carbohydrates
16%
Peanut
54%
Pumpkin seed
Fats
227%
Peanut
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.609g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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