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Almond butter Leader
Almond butter5
VS
Pumpkin seeds, whole, roasted
Pumpkin seeds, whole, roasted4

Almond butter leads 5–4 · 9 categories decided

Almond butter: 100 g · Pumpkin seeds, whole, roasted: 100 g.

The verdict

Almond butter comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Almond butter for more protein, less sodium, more calcium, more iron and more magnesium.

Pick Pumpkin seeds, whole, roasted for more fiber, less saturated fat, more potassium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    614 kcal
    446 kcal
  • Proteinmore is better
    WIN20.96 g
    18.55 g
  • Carbohydrate
    18.82 g
    53.75 g
  • Fibermore is better
    10.3 g
    18.4 gWIN
  • Total sugarsless is better
    6.27 g
    —
  • Total fat
    55.5 g
    19.4 g
  • Saturated fatless is better
    6.55 g
    3.67 gWIN
  • Sodiumless is better
    WIN227 mg
    2541 mg
  • Potassiummore is better
    748 mg
    919 mgWIN
  • Calciummore is better
    WIN347 mg
    55 mg
  • Ironmore is better
    WIN3.49 mg
    3.31 mg
  • Magnesiummore is better
    WIN279 mg
    262 mg
  • Vitamin Cmore is better
    0 mg
    0.3 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.