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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 | 5% |
|
446KCAL 22% | |
19G 8% |
|
5% | carbohydrates | 184% |
|
54G 22% | |
10G 41% |
|
5% | dietary fiber | 80% |
|
18G 74% | |
6.3G | >999% | sugar | 5% | ||||
56G 87% |
|
195% | total fat | 5% |
|
19G 30% | |
6.6G 36% |
|
78% | saturated fat | 5% |
|
3.7G 20% | |
32G | 433% | monounsaturated fat | 5% | 6G | |||
14G | 59% | polyunsaturated fat | 5% | 8.8G | |||
227MG 15% |
|
>999% | sodium | 5% |
|
18MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
3UG 0.4% | ||
|
5% | Vitamin C | >999% |
|
0.3MG 0.4% | ||
347MG 35% |
|
531% | calcium | 5% |
|
55MG 6% | |
3.5MG 19% |
|
6% | iron | 5% |
|
3.3MG 18% | |
279MG 90% |
|
6% | magnesium | 5% |
|
262MG 85% | |
748MG 33% |
|
5% | potassium | 23% |
|
919MG 40% | |
0.04MG 4% |
|
33% | thiamin (Vit B1) | 5% |
|
0.03MG 3% | |
0.94MG 85% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.05MG 5% | |
3.2MG 23% |
|
>999% | niacin (Vit B3) | 5% |
|
0.29MG 2% | |
0.1MG 8% |
|
150% | Vitamin B6 | 5% |
|
0.04MG 3% | |
0.32MG 6% |
|
433% | pantothenic acid (Vit B5) | 5% |
|
0.06MG 1% | |
53UG 13% |
|
489% | folate (Vit B9) | 5% |
|
9UG 2% | |
24MG 161% |
|
>999% | Vitamin E | 5% |
|
||
21G 42% |
|
11% | protein | 5% |
|
19G 37% | |
52MG 12% |
|
>999% | choline | 5% |
|
||
0.93MG 78% |
|
35% | copper | 5% |
|
0.69MG 58% | |
2.1MG 118% |
|
320% | manganese | 5% |
|
0.5MG 28% | |
508MG 73% |
|
452% | phosphorus | 5% |
|
92MG 13% | |
2.4UG 4% |
|
>999% | selenium | 5% |
|
||
3.3MG 41% |
|
5% | zinc | 203% |
|
10MG 129% | |
1.6G | 5% | Water | 181% | 4.5G | |||
0.08G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat. |