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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 has 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 are 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
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.
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% 3.7% 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

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%

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 seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Pumpkin seeds Opinion
Calories 598kcal 446kcal Peanut butter
Protein 22.21g 18.55g Peanut butter
Fats 51.36g 19.4g Peanut butter
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 17.31g 35.35g Pumpkin seeds
Carbs 22.31g 53.75g Pumpkin seeds
Magnesium 168mg 262mg Pumpkin seeds
Calcium 49mg 55mg Pumpkin seeds
Potassium 558mg 919mg Pumpkin seeds
Iron 1.74mg 3.31mg Pumpkin seeds
Sugar 10.49g Pumpkin seeds
Fiber 5g 18.4g Pumpkin seeds
Copper 0.422mg 0.69mg Pumpkin seeds
Zinc 2.51mg 10.3mg Pumpkin seeds
Starch 3.56g Peanut butter
Phosphorus 335mg 92mg Peanut butter
Sodium 17mg 18mg Peanut butter
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 9.1mg Peanut butter
Manganese 1.665mg 0.496mg Peanut butter
Selenium 4.1µg Peanut butter
Vitamin B1 0.15mg 0.034mg Peanut butter
Vitamin B2 0.192mg 0.052mg Peanut butter
Vitamin B3 13.112mg 0.286mg Peanut butter
Vitamin B5 1.137mg 0.056mg Peanut butter
Vitamin B6 0.441mg 0.037mg Peanut butter
Vitamin K 0.3µg Peanut butter
Folate 87µg 9µg Peanut butter
Trans Fat 0.075g Pumpkin seeds
Choline 63mg Peanut butter
Saturated Fat 10.325g 3.67g Pumpkin seeds
Monounsaturated Fat 25.941g 6.032g Peanut butter
Polyunsaturated fat 12.535g 8.844g Peanut butter
Tryptophan 0.231mg 0.326mg Pumpkin seeds
Threonine 0.525mg 0.683mg Pumpkin seeds
Isoleucine 0.616mg 0.956mg Pumpkin seeds
Leucine 1.546mg 1.572mg Pumpkin seeds
Lysine 0.681mg 1.386mg Pumpkin seeds
Methionine 0.265mg 0.417mg Pumpkin seeds
Phenylalanine 1.202mg 0.924mg Peanut butter
Valine 0.782mg 1.491mg Pumpkin seeds
Histidine 0.557mg 0.515mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
84%
Peanut butter
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 6.655g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Peanut butter
Peanut butter 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 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.