Compare Almond Butter Nutrition: Health Benefits & Facts vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Almond Butter Nutrition: Health Benefits & Facts
Nuts & Seeds
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Protein
20.7 G
✓33.3 G
Total Fat
✓52.7 G
46.7 G
Carbs
✓21.1 G
13.3 G
Calories
✓641 KCAL
567 KCAL
Alcohol, ethyl
0 G
0 G
Water
✓1.7 G
0 G
Caffeine
0 MG
0 MG
Theobromine
0 MG
0 MG
Total Sugars
✓4.4 G
0 G
Fiber
✓9.6 G
6.7 G
Calcium
✓263 MG
0 MG
Iron
4.1 MG
✓9 MG
Magnesium
✓266 MG
0 MG
Phosphorus
✓504 MG
0 MG
Potassium
✓741 MG
700 MG
Sodium
✓232 MG
17 MG
Zinc
✓3.2 MG
0 MG
Copper, Cu
✓1 MG
0 MG
Selenium, Se
✓0.8 UG
0 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Carotene, beta
✓1 UG
0 UG
Carotene, alpha
0 UG
0 UG
Vitamin E
✓16.6 MG
0 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
0 UG
0 UG
Lutein + zeaxanthin
✓1 UG
0 UG
Vitamin C
0 MG
0 MG
Thiamin
✓0.1 MG
0 MG
Riboflavin
✓0.9 MG
0 MG
Niacin
✓3.9 MG
0 MG
Vitamin B6
✓0.1 MG
0 MG
Folate
✓42 UG
0 UG
Vitamin B12
0 UG
0 UG
Choline, total
✓51.8 MG
0 MG
Vitamin K
0 UG
0 UG
Folic acid
0 UG
0 UG
Folate, food
✓42 UG
0 UG
Folate, DFE
✓42 UG
0 UG
Vitamin E, added
0 MG
0 MG
Vitamin B-12, added
0 UG
0 UG
Cholesterol
0 MG
0 MG
Saturated Fat
4.2 G
✓15 G
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 8:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 12:0
0 G
0 G
SFA 14:0
✓0 G
0 G
SFA 16:0
✓3.3 G
0 G
SFA 18:0
✓0.8 G
0 G
MUFA 18:1
✓34.1 G
0 G
PUFA 18:2
✓12.5 G
0 G
PUFA 18:3
✓0 G
0 G
PUFA 20:4
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
MUFA 16:1
✓0.2 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
✓0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
MUFA 22:1
0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Monounsaturated Fat
✓34.5 G
0 G
Polyunsaturated Fat
✓12.5 G
0 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Fatty acids, total trans
0 G
0 G
Visual Comparison
Protein20.7 G vs 33.3 G
Almond Butter Nutrition: Health Benefits & FactsPumpkin Seeds: Nutrition Facts & Health Benefits
Calories641 vs 567
Almond Butter Nutrition: Health Benefits & FactsPumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat52.7 vs 46.7
Almond Butter Nutrition: Health Benefits & FactsPumpkin Seeds: Nutrition Facts & Health Benefits
Calcium263 vs 0
Almond Butter Nutrition: Health Benefits & FactsPumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is muscle repair and weight management, pumpkin seeds are the superior choice because they offer significantly more protein and fewer calories per serving. However, if you are looking for a calorie-dense energy boost to fuel an active lifestyle or support healthy weight gain, almond butter is a fantastic option due to its higher healthy fat content.