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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

Pumpkin seed vs Peanut 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 +12.2%
Contains more Iron +90.2%
Contains more Magnesium +56%
Contains more Potassium +64.7%
Contains more Zinc +310.4%
Contains more Copper +63.5%
Contains more Phosphorus +264.1%
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +12.2%
Contains more Iron +90.2%
Contains more Magnesium +56%
Contains more Potassium +64.7%
Contains more Zinc +310.4%
Contains more Copper +63.5%
Contains more 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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more Folate +866.7%
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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +4484.6%
Contains more Vitamin B5 +1930.4%
Contains more Vitamin B6 +1091.9%
Contains more 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.
Pumpkin seed Peanut butter
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Peanut butter Opinion
Net carbs 35.35g 17.31g Pumpkin seed
Protein 18.55g 22.21g Peanut butter
Fats 19.4g 51.36g Peanut butter
Carbs 53.75g 22.31g Pumpkin seed
Calories 446kcal 598kcal Peanut butter
Starch g 3.56g Peanut butter
Fructose g 0.12g Peanut butter
Sugar g 10.49g Pumpkin seed
Fiber 18.4g 5g Pumpkin seed
Calcium 55mg 49mg Pumpkin seed
Iron 3.31mg 1.74mg Pumpkin seed
Magnesium 262mg 168mg Pumpkin seed
Phosphorus 92mg 335mg Peanut butter
Potassium 919mg 558mg Pumpkin seed
Sodium 18mg 17mg Peanut butter
Zinc 10.3mg 2.51mg Pumpkin seed
Copper 0.69mg 0.422mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.15mg Peanut butter
Vitamin B2 0.052mg 0.192mg Peanut butter
Vitamin B3 0.286mg 13.112mg Peanut butter
Vitamin B5 0.056mg 1.137mg Peanut butter
Vitamin B6 0.037mg 0.441mg Peanut butter
Folate 9µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Peanut butter
Tryptophan 0.326mg 0.231mg Pumpkin seed
Threonine 0.683mg 0.525mg Pumpkin seed
Isoleucine 0.956mg 0.616mg Pumpkin seed
Leucine 1.572mg 1.546mg Pumpkin seed
Lysine 1.386mg 0.681mg Pumpkin seed
Methionine 0.417mg 0.265mg Pumpkin seed
Phenylalanine 0.924mg 1.202mg Peanut butter
Valine 1.491mg 0.782mg Pumpkin seed
Histidine 0.515mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat g 0.075g Pumpkin seed
Saturated Fat 3.67g 10.325g Pumpkin seed
Monounsaturated Fat 6.032g 25.941g Peanut butter
Polyunsaturated fat 8.844g 12.535g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Peanut 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
62
Peanut butter
Mineral Summary Score
120
Pumpkin seed
76
Peanut 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
133%
Peanut butter
Carbohydrates
54%
Pumpkin seed
22%
Peanut butter
Fats
90%
Pumpkin seed
237%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 6.655g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.