Peanuts All Types (Raw)vsPumpkin and Squash Seeds
Peanuts All Types (Raw) has 567 calories and 26g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Peanuts All Types (Raw) vs Pumpkin and Squash Seeds
Peanuts All Types (Raw) is the heart-friendlier option with lower saturated fat, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Peanuts All Types (Raw) provides 92mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Peanuts All Types | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 567kcal28% | 559kcal28% | +8.0kcal |
| Protein | 26g52% | 30g60% | <0.1g |
| Total Fat | 49g63% | 49g63% | +0.20g |
| Saturated Fat | 6.3g31% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 16g6% | 11g4% | +5.4g |
| Dietary Fiber | 8.5g30% | 6.0g21% | +2.5g |
| Sugars | 4.7g | 1.4g | +3.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 8.3mg56% | 2.2mg15% | +6.2mg |
| Vitamin K | 0mcg0% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.35mg20% | 0.14mg8% | +0.20mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 240mcg60% | 58mcg14% | +182mcg |
| Thiamin (B1) | 0.64mg53% | 0.27mg23% | +0.37mg |
| Riboflavin (B2) | 0.14mg10% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 12mg76% | 5.0mg31% | +7.1mg |
| 🔶Minerals | |||
| Sodium | 18mg1% | 7.0mg0% | +11mg |
| Calcium | 92mg7% | 46mg4% | +46mg |
| Iron | 4.6mg25% | 8.8mg49% | <0.1mg |
| Potassium | 705mg15% | 809mg17% | <0.1mg |
| Phosphorus | 376mg30% | 1230mg98% | <0.1mg |
| Magnesium | 168mg40% | 592mg141% | <0.1mg |
| Zinc | 3.3mg30% | 7.8mg71% | <0.1mg |
| Copper | 1.1mg127% | 1.3mg149% | <0.1mg |
| Manganese | 1.9mg84% | 4.5mg197% | <0.1mg |
| Selenium | 7.2mcg13% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Peanuts All Types (Raw) and Pumpkin and Squash Seeds have nearly identical calorie content at 567 and 559 kcal per 100g respectively.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 25.8g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Peanuts All Types (Raw) has 49.2g and Pumpkin and Squash Seeds has 49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0mg), Vitamin K (Pumpkin and Squash Seeds: 7.3mcg vs 0mcg).
Key Minerals: Notable mineral differences include Magnesium (Pumpkin and Squash Seeds: 592mg vs 168mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 376mg), Sodium (Peanuts All Types (Raw): 18mg vs 7mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Peanuts All Types
More with Pumpkin and Squash Seeds
❓Frequently Asked Questions
- Which has more protein, Peanuts All Types (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 25.8g for Peanuts All Types (Raw).
- Which is lower in calories, Peanuts All Types (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 567 kcal.
- Is Peanuts All Types (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Peanuts All Types (Raw) has 567 calories and 25.8g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Peanuts All Types (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is leaner with 49g of fat per 100g compared to 49.2g.
- Which has more fiber, Peanuts All Types (Raw) or Pumpkin and Squash Seeds?
- Peanuts All Types (Raw) has more fiber with 8.5g per 100g compared to 6g.