Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Peanut butter

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

Compare

Differences between pumpkin seeds and peanut butter

  • Pumpkin seeds have more zinc, fiber, copper, and magnesium, while peanut butter has more vitamin B3, manganese, phosphorus, vitamin B6, and vitamin B5.
  • Peanut butter's daily need coverage for vitamin B3 is 80% higher.
  • Peanut butter contains 4 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while peanut butter contains 2.51mg.
  • The amount of saturated fat in pumpkin seeds is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Peanut butter, smooth style, without salt.

Infographic

Pumpkin seeds vs Peanut 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.
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +64.7%
Contains more IronIron +90.2%
Contains more CopperCopper +63.5%
Contains more ZincZinc +310.4%
Contains more PhosphorusPhosphorus +264.1%
Contains more ManganeseManganese +235.7%
~equal in Sodium ~17mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +4484.6%
Contains more Vitamin B5Vitamin B5 +1930.4%
Contains more Vitamin B6Vitamin B6 +1091.9%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Peanut butter DV% diff.
Vitamin B3 0.286mg 13.112mg 80%
Zinc 10.3mg 2.51mg 71%
Vitamin E 9.1mg 61%
Fiber 18.4g 5g 54%
Manganese 0.496mg 1.665mg 51%
Monounsaturated fat 6.032g 25.941g 50%
Fats 19.4g 51.36g 49%
Phosphorus 92mg 335mg 35%
Vitamin B6 0.037mg 0.441mg 31%
Saturated fat 3.67g 10.325g 30%
Copper 0.69mg 0.422mg 30%
Polyunsaturated fat 8.844g 12.535g 25%
Vitamin B5 0.056mg 1.137mg 22%
Magnesium 262mg 168mg 22%
Iron 3.31mg 1.74mg 20%
Folate 9µg 87µg 20%
Choline 63mg 11%
Potassium 919mg 558mg 11%
Vitamin B2 0.052mg 0.192mg 11%
Vitamin B1 0.034mg 0.15mg 10%
Carbs 53.75g 22.31g 10%
Calories 446kcal 598kcal 8%
Selenium 4.1µg 7%
Protein 18.55g 22.21g 7%
Starch 3.56g 1%
Calcium 55mg 49mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 17.31g N/A
Sugar 10.49g N/A
Sodium 18mg 17mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.326mg 0.231mg 0%
Threonine 0.683mg 0.525mg 0%
Isoleucine 0.956mg 0.616mg 0%
Leucine 1.572mg 1.546mg 0%
Lysine 1.386mg 0.681mg 0%
Methionine 0.417mg 0.265mg 0%
Phenylalanine 0.924mg 1.202mg 0%
Valine 1.491mg 0.782mg 0%
Histidine 0.515mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +140.9%
Contains more WaterWater +265.9%
Contains more OtherOther +31.5%
Contains more ProteinProtein +19.7%
Contains more FatsFats +164.7%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +330.1%
Contains more Poly. FatPolyunsaturated fat +41.7%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.