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Pumpkin seed vs Peanut - In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Peanut

  • Pumpkin seed has more Zinc, and Fiber, however Peanut is richer in Vitamin B3, Manganese, Folate, Vitamin B1, Copper, Phosphorus, Vitamin B5, and Vitamin B6.
  • Peanut covers your daily Vitamin B3 needs 74% more than Pumpkin seed.
  • Peanut has 3 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Peanut has 3.27mg.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Peanuts, all types, raw.

Infographic

Pumpkin seed vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +30.4%
Contains more Magnesium +56%
Contains more Zinc +215%
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Contains more Potassium +30.4%
Contains more Magnesium +56%
Contains more Zinc +215%
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Equal in Sodium - 18

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
:
8
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Folate +2566.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Folate +2566.7%

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 Peanut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Peanut Opinion
Calories 446kcal 567kcal Peanut
Protein 18.55g 25.8g Peanut
Fats 19.4g 49.24g Peanut
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 7.63g Pumpkin seed
Carbs 53.75g 16.13g Pumpkin seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 4.58mg Peanut
Calcium 55mg 92mg Peanut
Potassium 919mg 705mg Pumpkin seed
Magnesium 262mg 168mg Pumpkin seed
Sugar g 4.72g Pumpkin seed
Fiber 18.4g 8.5g Pumpkin seed
Copper 0.69mg 1.144mg Peanut
Zinc 10.3mg 3.27mg Pumpkin seed
Starch g g
Phosphorus 92mg 376mg Peanut
Sodium 18mg 18mg
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 8.33mg Peanut
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.64mg Peanut
Vitamin B2 0.052mg 0.135mg Peanut
Vitamin B3 0.286mg 12.066mg Peanut
Vitamin B5 0.056mg 1.767mg Peanut
Vitamin B6 0.037mg 0.348mg Peanut
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Peanut
Folate 9µg 240µg Peanut
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 6.279g Pumpkin seed
Monounsaturated Fat 6.032g 24.426g Peanut
Polyunsaturated fat 8.844g 15.558g Peanut
Tryptophan 0.326mg 0.25mg Pumpkin seed
Threonine 0.683mg 0.883mg Peanut
Isoleucine 0.956mg 0.907mg Pumpkin seed
Leucine 1.572mg 1.672mg Peanut
Lysine 1.386mg 0.926mg Pumpkin seed
Methionine 0.417mg 0.317mg Pumpkin seed
Phenylalanine 0.924mg 1.377mg Peanut
Valine 1.491mg 1.082mg Pumpkin seed
Histidine 0.515mg 0.652mg Peanut
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
79
Peanut
Mineral Summary Score
120
Pumpkin seed
127
Peanut

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
155%
Peanut
Carbohydrates
54%
Pumpkin seed
16%
Peanut
Fats
90%
Pumpkin seed
227%
Peanut

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.609g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)
Which food is richer in minerals?
?
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.