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Plate
Pumpkin seeds, whole, roasted
Pumpkin seeds, whole, roasted2
VS
100% Nuts Smooth Peanut Butter2

Dead heat · 4 categories decided

Pumpkin seeds, whole, roasted: 100 g · 100% Nuts Smooth Peanut Butter: serving (20 g).

The verdict

It's a dead heat — each wins 2 of 4 match-ups.

Pick Pumpkin seeds, whole, roasted for more protein and more fiber.

Pick 100% Nuts Smooth Peanut Butter for less saturated fat and less sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    446 kcal
    126.2 kcal
  • Proteinmore is better
    WIN18.55 g
    5.46 g
  • Carbohydrate
    53.75 g
    2.68 g
  • Fibermore is better
    WIN18.4 g
    1.32 g
  • Total sugarsless is better
    —
    1.08 g
  • Total fat
    19.4 g
    10.1 g
  • Saturated fatless is better
    3.67 g
    1.1 gWIN
  • Sodiumless is better
    2541 mg
    2.4 mgWIN
  • Potassiummore is better
    919 mg
    —
  • Calciummore is better
    55 mg
    —
  • Ironmore is better
    3.31 mg
    —
  • 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.