Almond butter, creamy vs pumpkin seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
pumpkin seeds
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
Almond butter, creamy: 100g (100g) | pumpkin seeds: 100g (100g)
614
Almond butter, creamy
559
pumpkin seeds
20.8g
Almond butter, creamy
29.9g
pumpkin seeds
21.2g
Almond butter, creamy
18.7g
pumpkin seeds
53g
Almond butter, creamy
40g
pumpkin seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Almond butter, creamy
21%
pumpkin seeds
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| Nutrient | Almond butter, creamy | pumpkin seeds |
|---|---|---|
| Calories | 614 | 559 |
| Protein | 20.8g | 29.9g |
| Carbs | 21.2g | 18.7g |
| Fat | 53g | 40g |
| Fiber | 9.72g | 5.08g |
| Sugar | — | — |
| Sodium | 1mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 4.25g | — |
| Potassium | 745mg | 691mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 264mg | 37.4mg |
| Iron | 4.11mg | 8.36mg |
Which Should You Choose?
For weight loss
Choose pumpkin seeds. With 559 calories and 29.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 9.1g more than Almond butter, creamy.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
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Take the free quizCommon Questions
Is Almond butter, creamy or pumpkin seeds better for weight loss?
For weight loss, pumpkin seeds is the better choice. Almond butter, creamy has 614 calories and 20.8g protein per serving, while pumpkin seeds has 559 calories and 29.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Almond butter, creamy or pumpkin seeds?
pumpkin seeds has more protein per serving. Almond butter, creamy provides 20.8g and pumpkin seeds provides 29.9g of protein.
Can I eat both almond butter, creamy and pumpkin seeds together?
Yes! Combining almond butter, creamy and pumpkin seeds gives you 1173 calories and 50.7g protein. This combination can work well as part of a balanced meal.