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.
Detailed nutritional comparison of almond butter and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Almond Butter src
Image of Pumpkin Seeds src

Here's an infographic summarizing the nutritional differences between almond butter and pumpkin seeds. marks particularly rich nutrients.


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, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Pumpkin Seeds
Protein 13% 16%
Carbohydrates 11% 46%
Fat 76% 38%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Butter or Pumpkin Seeds .

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 100g

( 100 g )
Daily Values (%)

Pumpkin Seeds 100g

( 100 g )
614KCAL 31%
38% calories
446KCAL 22%
19G 8%
carbohydrates 184%
54G 22%
10G 41%
dietary fiber 80%
18G 74%
6.3G >999% sugar
56G 87%
195% total fat
19G 30%
6.6G 36%
78% saturated fat
3.7G 20%
32G 433% monounsaturated fat 6G
14G 59% polyunsaturated fat 8.8G
227MG 15%
>999% sodium
18MG 1%
Vitamins and Minerals
Vitamin A >999%
3UG 0.4%
Vitamin C >999%
0.3MG 0.4%
347MG 35%
531% calcium
55MG 6%
3.5MG 19%
6% iron
3.3MG 18%
279MG 90%
6% magnesium
262MG 85%
748MG 33%
potassium 23%
919MG 40%
0.04MG 4%
33% thiamin (Vit B1)
0.03MG 3%
0.94MG 85%
>999% riboflavin (Vit B2)
0.05MG 5%
3.2MG 23%
>999% niacin (Vit B3)
0.29MG 2%
0.1MG 8%
150% Vitamin B6
0.04MG 3%
0.32MG 6%
433% pantothenic acid (Vit B5)
0.06MG 1%
53UG 13%
489% folate (Vit B9)
9UG 2%
24MG 161%
>999% Vitamin E
21G 42%
11% protein
19G 37%
52MG 12%
>999% choline
0.93MG 78%
35% copper
0.69MG 58%
2.1MG 118%
320% manganese
0.5MG 28%
508MG 73%
452% phosphorus
92MG 13%
2.4UG 4%
>999% selenium
3.3MG 41%
zinc 203%
10MG 129%
1.6G Water 181% 4.5G
0.08G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat.

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.