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  6. Pumpkin seed vs. Butter

Pumpkin seed vs. Butter — In-Depth Nutrition Comparison

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How are Pumpkin seed and Butter different?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, while Butter is higher in Vitamin A RAE.
  • Butter covers your daily need of Saturated Fat 234% more than Pumpkin seed.
  • Pumpkin seed is 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 seed vs 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.
Pumpkin seed
Pumpkin seed
8
:
2
Butter
Butter
Contains more Calcium +129.2%
Contains more Iron +16450%
Contains more Magnesium +13000%
Contains more Phosphorus +283.3%
Contains more Potassium +3729.2%
Contains more Zinc +11344.4%
Contains more Copper +4212.5%
Contains more Manganese +12300%
Contains less Sodium -38.9%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +129.2%
Contains more Iron +16450%
Contains more Magnesium +13000%
Contains more Phosphorus +283.3%
Contains more Potassium +3729.2%
Contains more Zinc +11344.4%
Contains more Copper +4212.5%
Contains more Manganese +12300%
Contains less Sodium -38.9%

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.
Pumpkin seed
Pumpkin seed
6
:
5
Butter
Butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +581%
Contains more Vitamin B6 +1133.3%
Contains more Folate +200%
Contains more Vitamin A +3930.6%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B12 +∞%
Pumpkin seed
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%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +581%
Contains more Vitamin B6 +1133.3%
Contains more Folate +200%
Contains more Vitamin A +3930.6%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Butter
Butter
Contains more Protein +2082.4%
Contains more Carbs +89483.3%
Contains more Other +9400%
Contains more Fats +318.1%
Contains more Water +298.7%
Pumpkin seed
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
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +2082.4%
Contains more Carbs +89483.3%
Contains more Other +9400%
Contains more Fats +318.1%
Contains more Water +298.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Butter
Butter
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +193.8%
Contains more Monounsaturated Fat +288.4%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +193.8%
Contains more Monounsaturated Fat +288.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Butter
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Butter Opinion
Net carbs 35.35g 0.06g Pumpkin seed
Protein 18.55g 0.85g Pumpkin seed
Fats 19.4g 81.11g Butter
Carbs 53.75g 0.06g Pumpkin seed
Calories 446kcal 717kcal Butter
Sugar 0.06g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 24mg Pumpkin seed
Iron 3.31mg 0.02mg Pumpkin seed
Magnesium 262mg 2mg Pumpkin seed
Phosphorus 92mg 24mg Pumpkin seed
Potassium 919mg 24mg Pumpkin seed
Sodium 18mg 11mg Butter
Zinc 10.3mg 0.09mg Pumpkin seed
Copper 0.69mg 0.016mg Pumpkin seed
Manganese 0.496mg 0.004mg Pumpkin seed
Selenium 1µg Butter
Vitamin A 62IU 2499IU Butter
Vitamin A RAE 3µg 684µg Butter
Vitamin E 2.32mg Butter
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.005mg Pumpkin seed
Vitamin B2 0.052mg 0.034mg Pumpkin seed
Vitamin B3 0.286mg 0.042mg Pumpkin seed
Vitamin B5 0.056mg 0.11mg Butter
Vitamin B6 0.037mg 0.003mg Pumpkin seed
Folate 9µg 3µg Pumpkin seed
Vitamin B12 0µg 0.17µg Butter
Vitamin K 7µg Butter
Tryptophan 0.326mg 0.012mg Pumpkin seed
Threonine 0.683mg 0.038mg Pumpkin seed
Isoleucine 0.956mg 0.051mg Pumpkin seed
Leucine 1.572mg 0.083mg Pumpkin seed
Lysine 1.386mg 0.067mg Pumpkin seed
Methionine 0.417mg 0.021mg Pumpkin seed
Phenylalanine 0.924mg 0.041mg Pumpkin seed
Valine 1.491mg 0.057mg Pumpkin seed
Histidine 0.515mg 0.023mg Pumpkin seed
Cholesterol 0mg 215mg Pumpkin seed
Saturated Fat 3.67g 50.489g Pumpkin seed
Monounsaturated Fat 6.032g 23.43g Butter
Polyunsaturated fat 8.844g 3.01g Pumpkin seed
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Pumpkin seed
21%
Butter
Minerals Daily Need Coverage Score
103%
Pumpkin seed
4%
Butter

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.06g)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 46.819g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $0.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seed - 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.