Almond Butter vs. Pumpkin Seeds
Nutrition comparison of Almond Butter and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and pumpkin seeds:
- Both almond butter and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of Vitamin E.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and pumpkin seeds are high in calories. Almond butter has 38% more calories than pumpkin seed - almond butter has 614 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, almond butter is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Almond butter has a macronutrient ratio of 13:11:76 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 11% | 46% |
| Fat | 76% | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and almond butter has 65% less carbohydrates than pumpkin seed - almond butter has 18.8g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both almond butter and pumpkin seeds are high in dietary fiber. Pumpkin seed has 79% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both almond butter and pumpkin seeds are high in protein. Almond butter has 13% more protein than pumpkin seed - almond butter has 21g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and pumpkin seed has 44% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and almond butter contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Pumpkin seeds and almond butter contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than pumpkin seed - almond butter has 24.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both almond butter and pumpkin seeds contain significant amounts of thiamin.
| Almond Butter | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.034 MG |
| Riboflavin | 0.939 MG | 0.052 MG |
| Niacin | 3.155 MG | 0.286 MG |
| Pantothenic acid | 0.318 MG | 0.056 MG |
| Vitamin B6 | 0.103 MG | 0.037 MG |
| Folate | 53 UG | 9 UG |
Minerals
calcium
Both almond butter and pumpkin seeds are high in calcium. Almond butter has 531% more calcium than pumpkin seed - almond butter has 347mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both almond butter and pumpkin seeds are high in iron. Almond butter has a little more iron (5%) than pumpkin seed by weight - almond butter has 3.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both almond butter and pumpkin seeds are high in potassium. Pumpkin seed has 23% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.077 G |
| Total | 0.007 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both almond butter and pumpkin seeds contain significant amounts of linoleic acid.
| Almond Butter | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 8.759 G |
| Total | 13.616 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Almond Butter g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or pumpkin seeds contain more calories in 100 grams?Both almond butter and pumpkin seeds are high in calories. Almond butter has 40% more calories than pumpkin seed - almond butter has 614 calories in 100g and pumpkin seed has 446 calories.
Does almond butter or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and almond butter has 70% fewer carbohydrates than pumpkin seed - almond butter has 18.8g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does almond butter or pumpkin seeds contain more calcium?
Both almond butter and pumpkin seeds are high in calcium. Almond butter has 530% more calcium than pumpkin seed - almond butter has 347mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does almond butter or pumpkin seeds contain more iron?
Both almond butter and pumpkin seeds are high in iron. Almond butter has a little more iron ( 10%) than pumpkin seed by weight - almond butter has 3.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does almond butter or pumpkin seeds contain more potassium?
Both almond butter and pumpkin seeds are high in potassium. Pumpkin seed has 20% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.