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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
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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
Peanut
4
:
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Contains more Potassium +30.4%
Contains more Magnesium +56%
Contains more Zinc +215%
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Contains more Potassium +30.4%
Contains more Magnesium +56%
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 C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 C +∞%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
155%
Peanut
111%
Pumpkin seed
Carbohydrates
16%
Peanut
54%
Pumpkin seed
Fats
227%
Peanut
90%
Pumpkin seed

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Pumpkin seed Opinion
Calories 567 446 Peanut
Protein 25.8 18.55 Peanut
Fats 49.24 19.4 Peanut
Vitamin C 0 0.3 Pumpkin seed
Carbs 16.13 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 3.31 Peanut
Calcium 92 55 Peanut
Potassium 705 919 Pumpkin seed
Magnesium 168 262 Pumpkin seed
Sugars 4.72 Pumpkin seed
Fiber 8.5 18.4 Pumpkin seed
Copper 1.144 0.69 Peanut
Zinc 3.27 10.3 Pumpkin seed
Starch
Phosphorus 376 92 Peanut
Sodium 18 18
Vitamin A 0 62 Pumpkin seed
Vitamin E 8.33 Peanut
Vitamin D 0 0
Vitamin B1 0.64 0.034 Peanut
Vitamin B2 0.135 0.052 Peanut
Vitamin B3 12.066 0.286 Peanut
Vitamin B5 1.767 0.056 Peanut
Vitamin B6 0.348 0.037 Peanut
Vitamin B12 0 0
Vitamin K 0 Peanut
Folate 240 9 Peanut
Trans Fat 0 Pumpkin seed
Saturated Fat 6.279 3.67 Pumpkin seed
Monounsaturated Fat 24.426 6.032 Peanut
Polyunsaturated fat 15.558 8.844 Peanut
Tryptophan 0.25 0.326 Pumpkin seed
Threonine 0.883 0.683 Peanut
Isoleucine 0.907 0.956 Pumpkin seed
Leucine 1.672 1.572 Peanut
Lysine 0.926 1.386 Pumpkin seed
Methionine 0.317 0.417 Pumpkin seed
Phenylalanine 1.377 0.924 Peanut
Valine 1.082 1.491 Pumpkin seed
Histidine 0.652 0.515 Peanut
Fructose

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 of 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.