Peanut Butter vs. Pumpkin Seeds
Nutrition comparison of Peanut 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
peanut butter
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pumpkin seeds:
- Both pumpkin seeds and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than pumpkin seed.
- Pumpkin seed is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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 pumpkin seeds and peanut butter are high in calories. Peanut butter has 32% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pumpkin Seeds | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 14% | 46% |
| Fat | 71% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and peanut butter has 60% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and peanut butter are high in dietary fiber. Pumpkin seed has 130% more dietary fiber than peanut butter - pumpkin seed has 18.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pumpkin seed has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and peanut butter are high in protein. Peanut butter has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and pumpkin seed has 52% less saturated fat than peanut butter - pumpkin seed has 3.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and peanut butter contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pumpkin seeds and peanut butter contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than pumpkin seed - peanut butter has 6.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Peanut butter and pumpkin seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and pumpkin seeds contain significant amounts of riboflavin.
| Peanut Butter | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.106 MG | 0.034 MG |
| Riboflavin | 0.111 MG | 0.052 MG |
| Niacin | 13.696 MG | 0.286 MG |
| Pantothenic acid | 1.118 MG | 0.056 MG |
| Vitamin B6 | 0.418 MG | 0.037 MG |
| Folate | 92 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and peanut butter are high in calcium. Pumpkin seed has 22% more calcium than peanut butter - pumpkin seed has 55mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 74% more iron than peanut butter - pumpkin seed has 3.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pumpkin seeds and peanut butter are high in potassium. Pumpkin seed has 23% more potassium than peanut butter - pumpkin seed has 919mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.077 G |
| Total | 0.078 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and pumpkin seeds contain significant amounts of linoleic acid.
| Peanut Butter | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 8.759 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Peanut Butter g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 pumpkin seeds or peanut butter contain more calories in 100 grams?Both pumpkin seeds and peanut butter are high in calories. Peanut butter has 30% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and peanut butter has 589 calories.
Does pumpkin seeds or peanut butter have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and peanut butter has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does pumpkin seeds or peanut butter contain more calcium?
Both pumpkin seeds and peanut butter are high in calcium. Pumpkin seed has 20% more calcium than peanut butter - pumpkin seed has 55mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does pumpkin seeds or peanut butter contain more iron?
Pumpkin seed is an abundant source of iron and it has 70% more iron than peanut butter - pumpkin seed has 3.3mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does pumpkin seeds or peanut butter contain more potassium?
Both pumpkin seeds and peanut butter are high in potassium. Pumpkin seed has 20% more potassium than peanut butter - pumpkin seed has 919mg of potassium in 100 grams and peanut butter has 745mg of potassium.