Peanut butter vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between peanut butter and pumpkin seeds

Peanut butter has more vitamin B3, manganese, fats, phosphorus, and vitamin B6, while pumpkin seeds have more zinc, fiber, copper, and magnesium.
Peanut butter's daily need coverage for vitamin B3 is 80% higher.
Pumpkin seeds contain 12 times less vitamin B6 than peanut butter. Peanut butter contains 0.441mg of vitamin B6, while pumpkin seeds contain 0.037mg.
The amount of saturated fat in pumpkin seeds is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut butter

Pumpkin seeds

Contains more PhosphorusPhosphorus	+264.1%
Contains more ManganeseManganese	+235.7%
Contains more SeleniumSelenium	+∞%

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%

~equal in Sodium ~18mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut butter

Pumpkin seeds

Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+866.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	13.112mg	0.286mg	80%
Omega-6 (Linoleic acid)	12.215g		72%
Zinc	2.51mg	10.3mg	71%
Vitamin E	9.1mg		61%
Fiber	5g	18.4g	54%
Manganese	1.665mg	0.496mg	51%
Monounsaturated fat	25.941g	6.032g	50%
Fats	51.36g	19.4g	49%
Phosphorus	335mg	92mg	35%
Vitamin B6	0.441mg	0.037mg	31%
Copper	0.422mg	0.69mg	30%
Saturated fat	10.325g	3.67g	30%
Polyunsaturated fat	12.535g	8.844g	25%
Magnesium	168mg	262mg	22%
Vitamin B5	1.137mg	0.056mg	22%
Iron	1.74mg	3.31mg	20%
Folate	87µg	9µg	20%
Potassium	558mg	919mg	11%
Vitamin B2	0.192mg	0.052mg	11%
Choline	63mg		11%
Carbs	22.31g	53.75g	10%
Vitamin B1	0.15mg	0.034mg	10%
Calories	598kcal	446kcal	8%
Protein	22.21g	18.55g	7%
Selenium	4.1µg		7%
Omega-3 (ALA)	0.027g		2%
Calcium	49mg	55mg	1%
Starch	3.56g		1%
Protein per 100 calories	3.7g	4.2g	N/A
Calories per 10 g protein	269kcal	240kcal	N/A
Weight per 100 calories	17g	22g	N/A
Unsaturated / Saturated Fat ratio	3.7	4.1	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	17.31g	35.35g	N/A
Sugar	10.49g		N/A
Sodium	17mg	18mg	0%
Vitamin A	0µg	3µg	0%
Vitamin K	0.3µg		0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.326mg	0%
Threonine	0.525mg	0.683mg	0%
Isoleucine	0.616mg	0.956mg	0%
Leucine	1.546mg	1.572mg	0%
Lysine	0.681mg	1.386mg	0%
Methionine	0.265mg	0.417mg	0%
Phenylalanine	1.202mg	0.924mg	0%
Valine	0.782mg	1.491mg	0%
Histidine	0.557mg	0.515mg	0%
Fructose	0.12g		0%
Omega-3 (Eicosatrienoic acid)	0.01g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A