Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin
  5. Compare
  6. Pumpkin vs. Peanut butter

Pumpkin vs. Peanut butter — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin and peanut butter

  • Pumpkin has more vitamin A; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, and zinc.
  • Pumpkin covers your daily vitamin A needs 170% more than peanut butter.
  • Pumpkin contains less saturated fat.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Pumpkin, raw and Peanut butter, smooth style, without salt.

Infographic

Pumpkin vs Peanut butter 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +117.5%
Contains more CopperCopper +232.3%
Contains more ZincZinc +684.4%
Contains more PhosphorusPhosphorus +661.4%
Contains more ManganeseManganese +1232%
Contains more SeleniumSelenium +1266.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +266.7%
Contains more Vitamin EVitamin E +758.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +2085.3%
Contains more Vitamin B5Vitamin B5 +281.5%
Contains more Vitamin B6Vitamin B6 +623%
Contains more FolateFolate +443.8%
Contains more CholineCholine +668.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Peanut butter DV% diff.
Polyunsaturated fat 0.005g 12.535g 84%
Fats 0.1g 51.36g 79%
Vitamin B3 0.6mg 13.112mg 78%
Manganese 0.125mg 1.665mg 67%
Monounsaturated fat 0.013g 25.941g 65%
Vitamin E 1.06mg 9.1mg 54%
Saturated fat 0.052g 10.325g 47%
Vitamin A 426µg 0µg 47%
Phosphorus 44mg 335mg 42%
Protein 1g 22.21g 42%
Magnesium 12mg 168mg 37%
Copper 0.127mg 0.422mg 33%
Calories 26kcal 598kcal 29%
Vitamin B6 0.061mg 0.441mg 29%
Zinc 0.32mg 2.51mg 20%
Fiber 0.5g 5g 18%
Folate 16µg 87µg 18%
Vitamin B5 0.298mg 1.137mg 17%
Iron 0.8mg 1.74mg 12%
Choline 8.2mg 63mg 10%
Vitamin C 9mg 0mg 10%
Vitamin B1 0.05mg 0.15mg 8%
Selenium 0.3µg 4.1µg 7%
Vitamin B2 0.11mg 0.192mg 6%
Potassium 340mg 558mg 6%
Carbs 6.5g 22.31g 5%
Calcium 21mg 49mg 3%
Sodium 1mg 17mg 1%
Starch 3.56g 1%
Vitamin K 1.1µg 0.3µg 1%
Net carbs 6g 17.31g N/A
Sugar 2.76g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.012mg 0.231mg 0%
Threonine 0.029mg 0.525mg 0%
Isoleucine 0.031mg 0.616mg 0%
Leucine 0.046mg 1.546mg 0%
Lysine 0.054mg 0.681mg 0%
Methionine 0.011mg 0.265mg 0%
Phenylalanine 0.032mg 1.202mg 0%
Valine 0.035mg 0.782mg 0%
Histidine 0.016mg 0.557mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7347.2%
Contains more ProteinProtein +2121%
Contains more FatsFats +51260%
Contains more CarbsCarbs +243.2%
Contains more OtherOther +261.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +199446.2%
Contains more Poly. FatPolyunsaturated fat +250600%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.