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, fats, phosphorus, and vitamin B6.
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

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.

Pumpkin seeds

Peanut butter

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%
Contains more SeleniumSelenium	+∞%

~equal in Sodium ~17mg

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.

Pumpkin seeds

Peanut butter

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.286mg	13.112mg	80%
Omega-6 (Linoleic acid)		12.215g	72%
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%
Copper	0.69mg	0.422mg	30%
Saturated fat	3.67g	10.325g	30%
Polyunsaturated fat	8.844g	12.535g	25%
Magnesium	262mg	168mg	22%
Vitamin B5	0.056mg	1.137mg	22%
Iron	3.31mg	1.74mg	20%
Folate	9µg	87µg	20%
Potassium	919mg	558mg	11%
Vitamin B2	0.052mg	0.192mg	11%
Choline		63mg	11%
Carbs	53.75g	22.31g	10%
Vitamin B1	0.034mg	0.15mg	10%
Calories	446kcal	598kcal	8%
Protein	18.55g	22.21g	7%
Selenium		4.1µg	7%
Omega-3 (ALA)		0.027g	2%
Calcium	55mg	49mg	1%
Starch		3.56g	1%
Protein per 100 calories	4.2g	3.7g	N/A
Calories per 10 g protein	240kcal	269kcal	N/A
Weight per 100 calories	22g	17g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.7	N/A
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 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A