Almond butter vs Pumpkin seeds

Almond butter3

Leader

Pumpkin seeds7

Pumpkin seeds leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

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 serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
3.41 g
5.41 gWIN
Carbohydrate
3.07 g
1.92 g
Fibermore is better
WIN1.68 g
1.07 g
Total sugarsless is better
1.02 g
0.25 gWIN
Total fat
9.04 g
8.77 g
Saturated fatless is better
WIN1.07 g
1.55 g
Sodiumless is better
36.97 mg
1.25 mgWIN
Potassiummore is better
121.82 mg
144.72 mgWIN
Calciummore is better
WIN56.51 mg
8.23 mg
Ironmore is better
0.57 mg
1.58 mgWIN
Magnesiummore is better
45.44 mg
105.9 mgWIN
Vitamin Cmore is better
0 mg
0.34 mgWIN
Vitamin Dmore is better
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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.