Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Peanut Butter (natural)
25.1gprotein / 100g588 cal · 50.4g fat · $ · Quality 0.52
There's a meaningful protein-density gap here: Pumpkin Seeds (pepitas) runs 30.2g per 100g against Peanut Butter (natural)'s 25.1g, roughly 5.1g more per equal weight.
Pumpkin Seeds (pepitas) also carries the stronger amino acid profile (lit_estimate, moderate-high quality), while Peanut Butter (natural) is lit_estimate, moderate quality, low in methionine.
On price, Peanut Butter (natural) wins clearly — $ against Pumpkin Seeds (pepitas)'s $$.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Peanut Butter (natural)'s 1650mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Pumpkin Seeds (pepitas) or Peanut Butter (natural) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Pumpkin Seeds (pepitas) | Peanut Butter (natural) |
|---|---|---|
| Protein | 30.2g | 25.1g |
| Calories | 559 | 588 |
| Fat | 49.1g | 50.4g |
| Carbs | 10.7g | 20.0g |
| Fiber | 6.0g | 6.0g |
| Quality score | 0.6 | 0.52 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or peanut butter (natural)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Peanut Butter (natural)'s 25.1g.
Which is lower in calories?
Pumpkin Seeds (pepitas) is lower in calories per 100g, at 559 vs the other's 588.