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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, Magnesium, Iron, Potassium, and Manganese, while Butter is higher in Vitamin A RAE, and Fiber.
  • Butter covers your daily need of Saturated Fat 234% more than Pumpkin seed.
  • Pumpkin seed contains 166 times more Iron than Butter. Pumpkin seed contains 3.31mg of Iron, while Butter contains 0.02mg.
  • 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
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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 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 less Sodium -38.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 1% 2% 11% 3% 2% 3% 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
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 +∞%
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%
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 +∞%

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.
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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 62IU 2499IU Butter
Vitamin E mg 2.32mg Butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 µg 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
Trans Fat g g
Saturated Fat 3.67g 50.489g Pumpkin seed
Monounsaturated Fat 6.032g 23.43g Butter
Polyunsaturated fat 8.844g 3.01g Pumpkin seed

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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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
4
Pumpkin seed
21
Butter
Mineral Summary Score
120
Pumpkin seed
4
Butter

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
111%
Pumpkin seed
5%
Butter
Carbohydrates
54%
Pumpkin seed
0%
Butter
Fats
90%
Pumpkin seed
374%
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

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. 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.