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Peanut butter vs. Pumpkin pie — In-Depth Nutrition Comparison

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The main differences between peanut butter and pumpkin pie

  • Peanut butter is richer in vitamin B3, manganese, vitamin E, magnesium, phosphorus, copper, vitamin B6, and zinc, yet pumpkin pie is richer in vitamin A.
  • Daily need coverage for vitamin B3 for peanut butter is 75% higher.
  • Peanut butter contains 12 times more magnesium than pumpkin pie. Peanut butter contains 168mg of magnesium, while pumpkin pie contains 14mg.
  • Pumpkin pie contains less saturated fat.
  • Peanut butter has a lower glycemic index than pumpkin pie.

Food types used in this article are Peanut butter, smooth style, without salt and Pie, pumpkin, commercially prepared.

Infographic

Peanut butter vs Pumpkin pie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +93.3%
Contains more CopperCopper +185.1%
Contains more ZincZinc +543.6%
Contains more PhosphorusPhosphorus +313.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +633.5%
Contains more CalciumCalcium +30.6%
Contains more SeleniumSelenium +31.7%

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.
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin EVitamin E +1097.4%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +1084.5%
Contains more Vitamin B5Vitamin B5 +151.5%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +234.6%
Contains more CholineCholine +68%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +469.5%
Contains more FatsFats +426.8%
Contains more OtherOther +155.8%
Contains more CarbsCarbs +56.1%
Contains more WaterWater +3996.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +463.9%
Contains more Poly. FatPolyunsaturated fat +608.2%
Contains less Sat. FatSaturated fat -80.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +201.4%
Contains more GlucoseGlucose +2807.7%
Contains more FructoseFructose +2275%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~9.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Pumpkin pie DV% diff.
Vitamin B3 13.112mg 1.107mg 75%
Polyunsaturated fat 12.535g 1.77g 72%
Fats 51.36g 9.75g 64%
Manganese 1.665mg 0.227mg 63%
Vitamin E 9.1mg 0.76mg 56%
Monounsaturated fat 25.941g 4.6g 53%
Vitamin A 0µg 448µg 50%
Saturated fat 10.325g 1.988g 38%
Magnesium 168mg 14mg 37%
Protein 22.21g 3.9g 37%
Phosphorus 335mg 81mg 36%
Copper 0.422mg 0.148mg 30%
Vitamin B6 0.441mg 0.063mg 29%
Zinc 2.51mg 0.39mg 19%
Calories 598kcal 243kcal 18%
Folate 87µg 26µg 15%
Vitamin B12 0µg 0.35µg 15%
Vitamin B5 1.137mg 0.452mg 14%
Fiber 5g 1.8g 13%
Potassium 558mg 167mg 12%
Iron 1.74mg 0.9mg 11%
Vitamin K 0.3µg 13.2µg 11%
Sodium 17mg 239mg 10%
Cholesterol 0mg 26mg 9%
Choline 63mg 37.5mg 5%
Vitamin B2 0.192mg 0.124mg 5%
Carbs 22.31g 34.83g 4%
Fructose 0.12g 2.85g 3%
Starch 3.56g 10.73g 3%
Vitamin B1 0.15mg 0.177mg 2%
Selenium 4.1µg 5.4µg 2%
Calcium 49mg 64mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 17.31g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 10.49g 18.88g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.048mg 0%
Threonine 0.525mg 0.154mg 0%
Isoleucine 0.616mg 0.158mg 0%
Leucine 1.546mg 0.297mg 0%
Lysine 0.681mg 0.192mg 0%
Methionine 0.265mg 0.249mg 0%
Phenylalanine 1.202mg 0.175mg 0%
Valine 0.782mg 0.211mg 0%
Histidine 0.557mg 0.088mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Pumpkin pie
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
60%
Peanut butter
32%
Pumpkin pie
Minerals Daily Need Coverage Score
84%
Peanut butter
26%
Pumpkin pie

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 8.337g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 8.39g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 222mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.