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  6. Peanut butter vs. Pumpkin seeds

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

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Differences between peanut butter and pumpkin seeds

  • Peanut butter has more vitamin B3, manganese, phosphorus, vitamin B6, and vitamin B5, while pumpkin seeds have more zinc, fiber, copper, and magnesium.
  • Peanut butter's daily need coverage for vitamin B3 is 80% higher.
  • Pumpkin seeds contain 20 times less vitamin B5 than peanut butter. Peanut butter contains 1.137mg of vitamin B5, while pumpkin seeds contain 0.056mg.
  • The amount of saturated fat in pumpkin seeds is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Peanut butter vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +264.1%
Contains more ManganeseManganese +235.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +64.7%
Contains more IronIron +90.2%
Contains more CopperCopper +63.5%
Contains more ZincZinc +310.4%
~equal in Sodium ~18mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +4484.6%
Contains more Vitamin B5Vitamin B5 +1930.4%
Contains more Vitamin B6Vitamin B6 +1091.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Pumpkin seeds DV% diff.
Vitamin B3 13.112mg 0.286mg 80%
Zinc 2.51mg 10.3mg 71%
Vitamin E 9.1mg 61%
Fiber 5g 18.4g 54%
Manganese 1.665mg 0.496mg 51%
Monounsaturated fat 25.941g 6.032g 50%
Fats 51.36g 19.4g 49%
Phosphorus 335mg 92mg 35%
Vitamin B6 0.441mg 0.037mg 31%
Saturated fat 10.325g 3.67g 30%
Copper 0.422mg 0.69mg 30%
Polyunsaturated fat 12.535g 8.844g 25%
Vitamin B5 1.137mg 0.056mg 22%
Magnesium 168mg 262mg 22%
Iron 1.74mg 3.31mg 20%
Folate 87µg 9µg 20%
Choline 63mg 11%
Potassium 558mg 919mg 11%
Vitamin B2 0.192mg 0.052mg 11%
Vitamin B1 0.15mg 0.034mg 10%
Carbs 22.31g 53.75g 10%
Calories 598kcal 446kcal 8%
Selenium 4.1µg 7%
Protein 22.21g 18.55g 7%
Starch 3.56g 1%
Calcium 49mg 55mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 17.31g 35.35g N/A
Sugar 10.49g N/A
Sodium 17mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.326mg 0%
Threonine 0.525mg 0.683mg 0%
Isoleucine 0.616mg 0.956mg 0%
Leucine 1.546mg 1.572mg 0%
Lysine 0.681mg 1.386mg 0%
Methionine 0.265mg 0.417mg 0%
Phenylalanine 1.202mg 0.924mg 0%
Valine 0.782mg 1.491mg 0%
Histidine 0.557mg 0.515mg 0%
Fructose 0.12g 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 N/A
Omega-6 - Linoleic acid 12.215g N/A

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
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 ProteinProtein +19.7%
Contains more FatsFats +164.7%
Contains more CarbsCarbs +140.9%
Contains more WaterWater +265.9%
Contains more OtherOther +31.5%

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
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 +330.1%
Contains more Poly. FatPolyunsaturated fat +41.7%
Contains less Sat. FatSaturated fat -64.5%

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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 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.