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Almond butter
Almond butter3
VS
Pumpkin seeds Leader
Pumpkin seeds7

Pumpkin seeds leads 7–3 · 10 categories decided

Almond butter: 100 g · Pumpkin seeds: 100 g.

The verdict

Pumpkin seeds comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Almond butter for more fiber, less saturated fat and more calcium.

Pick Pumpkin seeds for more protein, less sugar, less sodium, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    614 kcal
    559 kcal
  • Proteinmore is better
    20.96 g
    30.23 gWIN
  • Carbohydrate
    18.82 g
    10.71 g
  • Fibermore is better
    WIN10.3 g
    6 g
  • Total sugarsless is better
    6.27 g
    1.4 gWIN
  • Total fat
    55.5 g
    49.05 g
  • Saturated fatless is better
    WIN6.55 g
    8.66 g
  • Sodiumless is better
    227 mg
    7 mgWIN
  • Potassiummore is better
    748 mg
    809 mgWIN
  • Calciummore is better
    WIN347 mg
    46 mg
  • Ironmore is better
    3.49 mg
    8.82 mgWIN
  • Magnesiummore is better
    279 mg
    592 mgWIN
  • Vitamin Cmore is better
    0 mg
    1.9 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 · Foodatron