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
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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
60%
Minerals Daily Need Coverage Score
103%
84%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 6.655g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seeds 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)