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Peanut butter vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Peanut butter and Pumpkin seed

  • Peanut butter has more Vitamin B3, Manganese, Phosphorus, Vitamin B6, and Vitamin B5, while Pumpkin seed has more Zinc, Fiber, Copper, and Magnesium.
  • Peanut butter's daily need coverage for Vitamin B3 is 80% higher.
  • Pumpkin seed contains 20 times less Vitamin B5 than Peanut butter. Peanut butter contains 1.137mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
  • The amount of Saturated Fat in Pumpkin seed 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 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
Contains more Phosphorus +264.1%
Contains more Calcium +12.2%
Contains more Iron +90.2%
Contains more Magnesium +56%
Contains more Potassium +64.7%
Contains more Zinc +310.4%
Contains more Copper +63.5%
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +264.1%
Contains more Calcium +12.2%
Contains more Iron +90.2%
Contains more Magnesium +56%
Contains more Potassium +64.7%
Contains more Zinc +310.4%
Contains more Copper +63.5%
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
:
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more Folate +866.7%
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% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more Folate +866.7%
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 butter Pumpkin seed
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 seed Opinion
Net carbs 17.31g 35.35g Pumpkin seed
Protein 22.21g 18.55g Peanut butter
Fats 51.36g 19.4g Peanut butter
Carbs 22.31g 53.75g Pumpkin seed
Calories 598kcal 446kcal Peanut butter
Starch 3.56g g Peanut butter
Fructose 0.12g g Peanut butter
Sugar 10.49g g Pumpkin seed
Fiber 5g 18.4g Pumpkin seed
Calcium 49mg 55mg Pumpkin seed
Iron 1.74mg 3.31mg Pumpkin seed
Magnesium 168mg 262mg Pumpkin seed
Phosphorus 335mg 92mg Peanut butter
Potassium 558mg 919mg Pumpkin seed
Sodium 17mg 18mg Peanut butter
Zinc 2.51mg 10.3mg Pumpkin seed
Copper 0.422mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 9.1mg mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
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
Folate 87µg 9µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Peanut butter
Tryptophan 0.231mg 0.326mg Pumpkin seed
Threonine 0.525mg 0.683mg Pumpkin seed
Isoleucine 0.616mg 0.956mg Pumpkin seed
Leucine 1.546mg 1.572mg Pumpkin seed
Lysine 0.681mg 1.386mg Pumpkin seed
Methionine 0.265mg 0.417mg Pumpkin seed
Phenylalanine 1.202mg 0.924mg Peanut butter
Valine 0.782mg 1.491mg Pumpkin seed
Histidine 0.557mg 0.515mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.075g g Pumpkin seed
Saturated Fat 10.325g 3.67g Pumpkin seed
Monounsaturated Fat 25.941g 6.032g Peanut butter
Polyunsaturated fat 12.535g 8.844g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62
Peanut butter
4
Pumpkin seed
Mineral Summary Score
76
Peanut butter
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
133%
Peanut butter
111%
Pumpkin seed
Carbohydrates
22%
Peanut butter
54%
Pumpkin seed
Fats
237%
Peanut butter
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 6.655g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed 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

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.