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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

Both compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN4.21 g
    4.16 g
  • Carbohydrate
    3.68 g
    12.05 g
  • Fibermore is better
    1.58 g
    4.13 gWIN
  • Total sugarsless is better
    1.05 g
    —
  • Total fat
    8.42 g
    4.35 g
  • Saturated fatless is better
    1.32 g
    0.82 gWIN
  • Sodiumless is better
    WIN0 mg
    569.73 mg
  • Potassiummore is better
    —
    206.05 mg
  • Calciummore is better
    —
    12.33 mg
  • Ironmore is better
    0.42 mg
    0.74 mgWIN
  • Magnesiummore is better
    —
    58.74 mg
  • Vitamin Cmore is better
    —
    0.07 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.