Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Peanut

Pumpkin seeds vs. Peanut — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and peanuts

  • Pumpkin seeds have more zinc and fiber; however, peanuts are richer in vitamin B3, manganese, folate, vitamin B1, copper, phosphorus, vitamin B5, and vitamin B6.
  • Peanuts cover your daily vitamin B3 needs 74% more than pumpkin seeds.
  • Peanuts have 3 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while peanuts have 3.27mg.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Peanuts, all types, raw.

Infographic

Pumpkin seeds vs Peanut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Peanut
Peanut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +56%
Contains more PotassiumPotassium +30.4%
Contains more ZincZinc +215%
Contains more CalciumCalcium +67.3%
Contains more IronIron +38.4%
Contains more CopperCopper +65.8%
Contains more PhosphorusPhosphorus +308.7%
Contains more ManganeseManganese +289.9%
~equal in Sodium ~18mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Peanut
Peanut
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1782.4%
Contains more Vitamin B2Vitamin B2 +159.6%
Contains more Vitamin B3Vitamin B3 +4118.9%
Contains more Vitamin B5Vitamin B5 +3055.4%
Contains more Vitamin B6Vitamin B6 +840.5%
Contains more FolateFolate +2566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Peanut DV% diff.
Vitamin B3 0.286mg 12.066mg 74%
Zinc 10.3mg 3.27mg 64%
Manganese 0.496mg 1.934mg 63%
Folate 9µg 240µg 58%
Vitamin E 8.33mg 56%
Vitamin B1 0.034mg 0.64mg 51%
Copper 0.69mg 1.144mg 50%
Fats 19.4g 49.24g 46%
Monounsaturated fat 6.032g 24.426g 46%
Polyunsaturated fat 8.844g 15.558g 45%
Phosphorus 92mg 376mg 41%
Fiber 18.4g 8.5g 40%
Vitamin B5 0.056mg 1.767mg 34%
Vitamin B6 0.037mg 0.348mg 24%
Magnesium 262mg 168mg 22%
Iron 3.31mg 4.58mg 16%
Protein 18.55g 25.8g 15%
Carbs 53.75g 16.13g 13%
Selenium 7.2µg 13%
Saturated fat 3.67g 6.279g 12%
Choline 52.5mg 10%
Calories 446kcal 567kcal 6%
Potassium 919mg 705mg 6%
Vitamin B2 0.052mg 0.135mg 6%
Calcium 55mg 92mg 4%
Protein per 100 calories 4.2g 4.6g N/A
Calories per 10 g protein 240kcal 220kcal N/A
Weight per 100 calories 22g 18g N/A
Unsaturated / Saturated Fat ratio 4.1 6.4 N/A
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 7.63g N/A
Sugar 4.72g N/A
Sodium 18mg 18mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.25mg 0%
Threonine 0.683mg 0.883mg 0%
Isoleucine 0.956mg 0.907mg 0%
Leucine 1.572mg 1.672mg 0%
Lysine 1.386mg 0.926mg 0%
Methionine 0.417mg 0.317mg 0%
Phenylalanine 0.924mg 1.377mg 0%
Valine 1.491mg 1.082mg 0%
Histidine 0.515mg 0.652mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +233.2%
Contains more OtherOther +63.1%
Contains more ProteinProtein +39.1%
Contains more FatsFats +153.8%
Contains more WaterWater +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -41.6%
Contains more Mono. FatMonounsaturated fat +304.9%
Contains more Poly. FatPolyunsaturated fat +75.9%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Peanut
Peanut vs Peanut butter
Peanut butter
Peanut
Peanut vs Walnut
Walnut
Peanut
Peanut vs Brazil nut
Brazil nut

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.