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.
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" charts 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%
Contains
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Iron
+90.2%
Contains
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Magnesium
+56%
Contains
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Potassium
+64.7%
Contains
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Zinc
+310.4%
Contains
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Copper
+63.5%
Contains
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Phosphorus
+264.1%
Contains
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Manganese
+235.7%
Equal in Sodium - 17
Contains
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Calcium
+12.2%
Contains
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Iron
+90.2%
Contains
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Magnesium
+56%
Contains
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Potassium
+64.7%
Contains
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Zinc
+310.4%
Contains
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Copper
+63.5%
Contains
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Phosphorus
+264.1%
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Manganese
+235.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B1
+341.2%
Contains
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Vitamin B2
+269.2%
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Vitamin B3
+4484.6%
Contains
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Vitamin B5
+1930.4%
Contains
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Vitamin B6
+1091.9%
Contains
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Folate
+866.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+341.2%
Contains
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Vitamin B2
+269.2%
Contains
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Vitamin B3
+4484.6%
Contains
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Vitamin B5
+1930.4%
Contains
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Vitamin B6
+1091.9%
Contains
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Folate
+866.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+140.9%
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Water
+265.9%
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Other
+31.5%
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Protein
+19.7%
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Fats
+164.7%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Contains
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Carbs
+140.9%
Contains
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Water
+265.9%
Contains
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Other
+31.5%
Contains
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Protein
+19.7%
Contains
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Fats
+164.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64.5%
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Monounsaturated Fat
+330.1%
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Polyunsaturated fat
+41.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
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Saturated Fat
-64.5%
Contains
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Monounsaturated Fat
+330.1%
Contains
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Polyunsaturated fat
+41.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | 3.56g |
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| Fructose | 0.12g |
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| Sugar | 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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| Manganese | 0.496mg | 1.665mg |
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| Selenium | 4.1µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 9.1mg |
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| 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 K | 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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| Trans Fat | 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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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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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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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%
62%
Minerals Daily Need Coverage Score
103%
84%
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?
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The foods are relatively equal in Cholesterol (0 mg)