Peanut Butter vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Peanut Butter
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Peanut Butter | Pumpkin Seeds |
|---|---|---|
| Calories | 588kcal | 559kcal |
| Protein | 25.1g | 30.2g |
| Carbs | 20g | 10.7g |
| Fat | 50.4g | 49g |
| Fiber | 6g | 6g |
| Sugar | 9.2g | 1.4g |
| Sodium | 459mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 29 fewer calories per 100g than Peanut Butter (5% less).
- Pumpkin Seeds delivers more protein (30.2g vs 25.1g per 100g).
- Pumpkin Seeds contains less fat (49g vs 50.4g).
- Pumpkin Seeds has less sugar (1.4g vs 9.2g).
Peanut Butter
Peanut butter is a calorie-dense food rich in monounsaturated fats, protein, and several important micronutrients including niacin, magnesium, and vitamin E. Natural peanut butter without added sugars or oils provides the best nutritional profile. It is a convenient source of plant-based protein and healthy fats.
View Peanut Butter nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium — a mineral most people under-consume — along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Peanut Butter & Pumpkin Seeds in Kairo
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