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Almond butter
Almond butter2
VS
Pumpkin seeds, whole, roasted Leader
Pumpkin seeds, whole, roasted7

Pumpkin seeds, whole, roasted leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Pumpkin seeds, whole, roasted comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Almond butter for less sodium and more calcium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.41 g
    4.16 gWIN
  • Carbohydrate
    3.07 g
    12.05 g
  • Fibermore is better
    1.68 g
    4.13 gWIN
  • Total sugarsless is better
    1.02 g
    —
  • Total fat
    9.04 g
    4.35 g
  • Saturated fatless is better
    1.07 g
    0.82 gWIN
  • Sodiumless is better
    WIN36.97 mg
    569.73 mg
  • Potassiummore is better
    121.82 mg
    206.05 mgWIN
  • Calciummore is better
    WIN56.51 mg
    12.33 mg
  • Ironmore is better
    0.57 mg
    0.74 mgWIN
  • Magnesiummore is better
    45.44 mg
    58.74 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.07 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.

Almond butter vs Pumpkin seeds, whole, roasted · Foodatron