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  6. Pumpkin seeds vs. Almond butter

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

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How are pumpkin seeds and almond butter different?

  • Pumpkin seeds are richer in zinc and fiber, while almond butter is higher in manganese, vitamin B2, phosphorus, calcium, copper, vitamin B3, folate, and vitamin B5.
  • Almond butter covers your daily need for manganese, 71% more than pumpkin seeds.
  • Pumpkin seeds contain 3 times more zinc than almond butter. Pumpkin seeds contain 10.3mg of zinc, while almond butter contains 3.29mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Pumpkin seeds vs Almond butter 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +213.1%
Contains more CalciumCalcium +530.9%
Contains more CopperCopper +35.4%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +329.6%
~equal in Magnesium ~279mg
~equal in Iron ~3.49mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +1705.8%
Contains more Vitamin B3Vitamin B3 +1003.1%
Contains more Vitamin B5Vitamin B5 +467.9%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more FolateFolate +488.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Almond butter DV% diff.
Vitamin E 24.21mg 161%
Manganese 0.496mg 2.131mg 71%
Vitamin B2 0.052mg 0.939mg 68%
Monounsaturated fat 6.032g 32.445g 66%
Zinc 10.3mg 3.29mg 64%
Phosphorus 92mg 508mg 59%
Fats 19.4g 55.5g 56%
Polyunsaturated fat 8.844g 13.613g 32%
Fiber 18.4g 10.3g 32%
Calcium 55mg 347mg 29%
Copper 0.69mg 0.934mg 27%
Vitamin B3 0.286mg 3.155mg 18%
Carbs 53.75g 18.82g 12%
Folate 9µg 53µg 11%
Choline 52.1mg 9%
Calories 446kcal 614kcal 8%
Vitamin B5 0.056mg 0.318mg 5%
Protein 18.55g 20.96g 5%
Potassium 919mg 748mg 5%
Vitamin B6 0.037mg 0.103mg 5%
Selenium 2.4µg 4%
Magnesium 262mg 279mg 4%
Saturated fat 3.67g 4.152g 2%
Iron 3.31mg 3.49mg 2%
Vitamin B1 0.034mg 0.041mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 18mg 7mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.159mg 0%
Threonine 0.683mg 0.555mg 0%
Isoleucine 0.956mg 0.813mg 0%
Leucine 1.572mg 1.483mg 0%
Lysine 1.386mg 0.612mg 0%
Methionine 0.417mg 0.122mg 0%
Phenylalanine 0.924mg 1.149mg 0%
Valine 1.491mg 0.937mg 0%
Histidine 0.515mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +185.6%
Contains more WaterWater +174.4%
Contains more OtherOther +23.4%
Contains more ProteinProtein +13%
Contains more FatsFats +186.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -11.6%
Contains more Mono. FatMonounsaturated fat +437.9%
Contains more Poly. FatPolyunsaturated fat +53.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.