Peanut Butter vs. Raw Pumpkin Seeds
Nutrition comparison of Peanut Butter and Raw 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
raw 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 raw pumpkin seeds:
- Both peanut butter and raw pumpkin seeds are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Raw pumpkin seed has 5 times less sugar than peanut butter.
- Raw pumpkin seed has more thiamin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6.
- Raw pumpkin seed is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and raw pumpkin seeds are high in calories. Peanut butter has a little more calories (5%) than raw pumpkin seed by weight - peanut butter has 589 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, peanut butter is lighter in protein, heavier in carbs and similar to raw pumpkin seeds for fat. Peanut butter has a macronutrient ratio of 15:14:71 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 15% | 20% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 50% less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both peanut butter and raw pumpkin seeds are high in dietary fiber. Peanut butter has 33% more dietary fiber than raw pumpkin seed - peanut butter has 8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 5 times less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both peanut butter and raw pumpkin seeds are high in protein. Raw pumpkin seed has 26% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both peanut butter and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 14% more saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than peanut butter - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and peanut butter contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 189% more Vitamin E than raw pumpkin seed - peanut butter has 6.3mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Peanut butter and raw pumpkin seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6. Both peanut butter and raw pumpkin seeds contain significant amounts of riboflavin and folate.
| Peanut Butter | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.106 MG | 0.273 MG |
| Riboflavin | 0.111 MG | 0.153 MG |
| Niacin | 13.696 MG | 4.987 MG |
| Pantothenic acid | 1.118 MG | ~ |
| Vitamin B6 | 0.418 MG | 0.143 MG |
| Folate | 92 UG | 58 UG |
Minerals
calcium
Both peanut butter and raw pumpkin seeds are high in calcium. Peanut butter is very similar to peanut butter for calcium - peanut butter has 45mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 364% more iron than peanut butter - peanut butter has 1.9mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both peanut butter and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium (9%) than peanut butter by weight - peanut butter has 745mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.12 G |
| Total | 0.078 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and raw pumpkin seeds contain significant amounts of linoleic acid.
| Peanut Butter | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 13.854 G | 20.71 G |
| Total | 13.854 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Peanut Butter g
()
|
Daily Values (%) |
Raw 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 peanut butter or raw pumpkin seeds contain more calories in 100 grams?Both peanut butter and raw pumpkin seeds are high in calories. Peanut butter has a little more calories ( 10%) than raw pumpkin seed by weight - peanut butter has 589 calories in 100g and raw pumpkin seed has 559 calories.
Does peanut butter or raw pumpkin seeds contain more calcium?
Both peanut butter and raw pumpkin seeds are high in calcium. Peanut butter is very similar to peanut butter for calcium - peanut butter has 45mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does peanut butter or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 360% more iron than peanut butter - peanut butter has 1.9mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does peanut butter or raw pumpkin seeds contain more potassium?
Both peanut butter and raw pumpkin seeds are high in potassium. Raw pumpkin seed has a little more potassium ( 10%) than peanut butter by weight - peanut butter has 745mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.