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Plate
100% Peanuts! Creamy2
VS
Pumpkin seeds, whole, roasted Leader
Pumpkin seeds, whole, roasted3

Pumpkin seeds, whole, roasted leads 3–2 · 5 categories decided

Each value is per 100 g edible portion.

The verdict

Pumpkin seeds, whole, roasted comes out ahead, winning 3 of 5 nutrient match-ups.

Pick 100% Peanuts! Creamy for more protein and less sodium.

Pick Pumpkin seeds, whole, roasted for more fiber, less saturated fat and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    593.75 kcal
    446 kcal
  • Proteinmore is better
    WIN25 g
    18.55 g
  • Carbohydrate
    21.88 g
    53.75 g
  • Fibermore is better
    9.38 g
    18.4 gWIN
  • Total sugarsless is better
    6.25 g
    —
  • Total fat
    50 g
    19.4 g
  • Saturated fatless is better
    7.81 g
    3.67 gWIN
  • Sodiumless is better
    WIN0 mg
    2541 mg
  • Potassiummore is better
    —
    919 mg
  • Calciummore is better
    —
    55 mg
  • Ironmore is better
    2.5 mg
    3.31 mgWIN
  • Magnesiummore is better
    —
    262 mg
  • Vitamin Cmore is better
    —
    0.3 mg
  • 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.