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  6. Pumpkin seeds vs. Butter

Pumpkin seeds vs. Butter — In-Depth Nutrition Comparison

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How are pumpkin seeds and butter different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, protein, and iron, while butter is higher in fats and vitamin A.
  • Butter covers your daily need for saturated fat 234% more than pumpkin seeds.
  • Pumpkin seeds are lower in saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Butter, without salt types were used in this article.

Infographic

Pumpkin seeds vs Butter infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +3729.2%
Contains more IronIron +16450%
Contains more CopperCopper +4212.5%
Contains more ZincZinc +11344.4%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +12300%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Butter
Butter
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +581%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +22700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Butter DV% diff.
Saturated fat 3.67g 50.489g 213%
Fats 19.4g 81.11g 95%
Zinc 10.3mg 0.09mg 93%
Vitamin A 3µg 684µg 76%
Copper 0.69mg 0.016mg 75%
Fiber 18.4g 0g 74%
Cholesterol 0mg 215mg 72%
Magnesium 262mg 2mg 62%
Monounsaturated fat 6.032g 23.43g 43%
Iron 3.31mg 0.02mg 41%
Polyunsaturated fat 8.844g 3.01g 39%
Protein 18.55g 0.85g 35%
Potassium 919mg 24mg 26%
Manganese 0.496mg 0.004mg 21%
Omega-3 (ALA) 0.315g 20%
Carbs 53.75g 0.06g 18%
Vitamin E 2.32mg 15%
Calories 446kcal 717kcal 14%
Omega-6 (Linoleic acid) 2.166g 13%
Phosphorus 92mg 24mg 10%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 7µg 6%
Calcium 55mg 24mg 3%
Vitamin B6 0.037mg 0.003mg 3%
Choline 18.8mg 3%
Selenium 1µg 2%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin B3 0.286mg 0.042mg 2%
Folate 9µg 3µg 2%
Vitamin B2 0.052mg 0.034mg 1%
Vitamin B5 0.056mg 0.11mg 1%
Protein per 100 calories 4.2g 0.12g N/A
Calories per 10 g protein 240kcal 8435kcal N/A
Weight per 100 calories 22g 14g N/A
Unsaturated / Saturated Fat ratio 4.1 0.52 N/A
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.06g N/A
Sugar 0.06g N/A
Sodium 18mg 11mg 0%
Tryptophan 0.326mg 0.012mg 0%
Threonine 0.683mg 0.038mg 0%
Isoleucine 0.956mg 0.051mg 0%
Leucine 1.572mg 0.083mg 0%
Lysine 1.386mg 0.067mg 0%
Methionine 0.417mg 0.021mg 0%
Phenylalanine 0.924mg 0.041mg 0%
Valine 1.491mg 0.057mg 0%
Histidine 0.515mg 0.023mg 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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2082.4%
Contains more CarbsCarbs +89483.3%
Contains more FatsFats +318.1%
Contains more WaterWater +298.7%

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
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +193.8%
Contains more Mono. FatMonounsaturated fat +288.4%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.