Pumpkin seed vs Peanut butter - In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Peanut butter
- Pumpkin seed has 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 seed. Pumpkin seed contains 10.3mg of Zinc, while Peanut butter contains 2.51mg.
- The amount of Saturated Fat in Pumpkin seed 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.
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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
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Calcium
+12.2%
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Iron
+90.2%
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Magnesium
+56%
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Potassium
+64.7%
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Zinc
+310.4%
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Copper
+63.5%
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Phosphorus
+264.1%
Equal in Sodium - 17
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Calcium
+12.2%
Contains
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Iron
+90.2%
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Magnesium
+56%
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Potassium
+64.7%
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Zinc
+310.4%
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Copper
+63.5%
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Phosphorus
+264.1%
Equal in Sodium - 17
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
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+341.2%
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Vitamin B2
+269.2%
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Vitamin B3
+4484.6%
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Vitamin B5
+1930.4%
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Vitamin B6
+1091.9%
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Folate
+866.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+341.2%
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Vitamin B2
+269.2%
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Vitamin B3
+4484.6%
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Vitamin B5
+1930.4%
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Vitamin B6
+1091.9%
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Folate
+866.7%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 17.31g |
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| Protein | 18.55g | 22.21g |
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| Fats | 19.4g | 51.36g |
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| Carbs | 53.75g | 22.31g |
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| Calories | 446kcal | 598kcal |
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| Starch | g | 3.56g |
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| Fructose | g | 0.12g |
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| Sugar | g | 10.49g |
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| Fiber | 18.4g | 5g |
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| Calcium | 55mg | 49mg |
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| Iron | 3.31mg | 1.74mg |
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| Magnesium | 262mg | 168mg |
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| Phosphorus | 92mg | 335mg |
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| Potassium | 919mg | 558mg |
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| Sodium | 18mg | 17mg |
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| Zinc | 10.3mg | 2.51mg |
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| Copper | 0.69mg | 0.422mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin E | mg | 9.1mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.15mg |
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| Vitamin B2 | 0.052mg | 0.192mg |
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| Vitamin B3 | 0.286mg | 13.112mg |
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| Vitamin B5 | 0.056mg | 1.137mg |
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| Vitamin B6 | 0.037mg | 0.441mg |
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| Folate | 9µg | 87µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 0.3µg |
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| Tryptophan | 0.326mg | 0.231mg |
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| Threonine | 0.683mg | 0.525mg |
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| Isoleucine | 0.956mg | 0.616mg |
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| Leucine | 1.572mg | 1.546mg |
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| Lysine | 1.386mg | 0.681mg |
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| Methionine | 0.417mg | 0.265mg |
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| Phenylalanine | 0.924mg | 1.202mg |
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| Valine | 1.491mg | 0.782mg |
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| Histidine | 0.515mg | 0.557mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0.075g |
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| Saturated Fat | 3.67g | 10.325g |
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| Monounsaturated Fat | 6.032g | 25.941g |
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| Polyunsaturated fat | 8.844g | 12.535g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
62
Mineral Summary Score
120
76
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%
133%
Carbohydrates
54%
22%
Fats
90%
237%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 6.655g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)