Pumpkin seed vs. Peanuts, all types, dry-roasted, with salt — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin seed and Peanuts, all types, dry-roasted, with salt
- Pumpkin seed has more Zinc, Fiber, Copper, and Iron, while Peanuts, all types, dry-roasted, with salt has more Vitamin B3, Manganese, Phosphorus, Vitamin B6, and Folate.
- Peanuts, all types, dry-roasted, with salt covers your daily need of Vitamin B3 88% more than Pumpkin seed.
- Pumpkin seed contains 4 times more Zinc than Peanuts, all types, dry-roasted, with salt. While Pumpkin seed contains 10.3mg of Zinc, Peanuts, all types, dry-roasted, with salt contains only 2.77mg.
- The amount of Saturated Fat in Pumpkin seed is lower.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Peanuts, all types, dry-roasted, with 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 more MagnesiumMagnesium | +47.2% |
| Contains more PotassiumPotassium | +45% |
| Contains more IronIron | +109.5% |
| Contains more CopperCopper | +61.2% |
| Contains more ZincZinc | +271.8% |
| Contains less SodiumSodium | -95.6% |
| Contains more PhosphorusPhosphorus | +294.6% |
| Contains more ManganeseManganese | +260.1% |
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 | +347.1% |
| Contains more Vitamin B2Vitamin B2 | +278.8% |
| Contains more Vitamin B3Vitamin B3 | +4919.2% |
| Contains more Vitamin B5Vitamin B5 | +1705.4% |
| Contains more Vitamin B6Vitamin B6 | +1159.5% |
| Contains more FolateFolate | +977.8% |
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:
24.35 g
Fats:
49.66 g
Carbs:
21.26 g
Water:
1.81 g
Other:
2.92 g
| Contains more CarbsCarbs | +152.8% |
| Contains more WaterWater | +148.6% |
| Contains more OtherOther | +30.1% |
| Contains more ProteinProtein | +31.3% |
| Contains more FatsFats | +156% |
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
7.723 g
Monounsaturated Fat:
Mono. Fat
26.181 g
Polyunsaturated fat:
Poly. Fat
9.773 g
| Contains less Sat. FatSaturated Fat | -52.5% |
| Contains more Mono. FatMonounsaturated Fat | +334% |
| Contains more Poly. FatPolyunsaturated fat | +10.5% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 587kcal |
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| Protein | 18.55g | 24.35g |
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| Fats | 19.4g | 49.66g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 12.86g |
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| Carbs | 53.75g | 21.26g |
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| Magnesium | 262mg | 178mg |
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| Calcium | 55mg | 58mg |
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| Potassium | 919mg | 634mg |
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| Iron | 3.31mg | 1.58mg |
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| Sugar | 4.9g |
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| Fiber | 18.4g | 8.4g |
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| Copper | 0.69mg | 0.428mg |
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| Zinc | 10.3mg | 2.77mg |
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| Starch | 4.39g |
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| Phosphorus | 92mg | 363mg |
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| Sodium | 18mg | 410mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 4.93mg |
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| Manganese | 0.496mg | 1.786mg |
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| Selenium | 9.3µg |
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| Vitamin B1 | 0.034mg | 0.152mg |
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| Vitamin B2 | 0.052mg | 0.197mg |
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| Vitamin B3 | 0.286mg | 14.355mg |
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| Vitamin B5 | 0.056mg | 1.011mg |
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| Vitamin B6 | 0.037mg | 0.466mg |
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| Folate | 9µg | 97µg |
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| Trans Fat | 0.027g |
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| Choline | 64.6mg |
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| Saturated Fat | 3.67g | 7.723g |
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| Monounsaturated Fat | 6.032g | 26.181g |
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| Polyunsaturated fat | 8.844g | 9.773g |
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| Tryptophan | 0.326mg | 0.23mg |
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| Threonine | 0.683mg | 0.811mg |
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| Isoleucine | 0.956mg | 0.833mg |
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| Leucine | 1.572mg | 1.535mg |
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| Lysine | 1.386mg | 0.85mg |
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| Methionine | 0.417mg | 0.291mg |
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| Phenylalanine | 0.924mg | 1.227mg |
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| Valine | 1.491mg | 0.993mg |
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| Histidine | 0.515mg | 0.599mg |
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| Omega-3 - ALA | 0.025g |
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| Omega-3 - Eicosatrienoic acid | 0.011g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 9.694g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
56%
Minerals Daily Need Coverage Score
103%
97%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 4.9g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 392mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 4.053g)
Which food is lower in glycemic index?
Peanuts, all types, dry-roasted, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Peanuts, all types, dry-roasted, with salt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Peanuts, all types, dry-roasted, with salt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.