Comparison

Pumpkin Seed Butter vs Pumpkin Seeds

Neither product is clearly better overall — it depends on what matters most to you.

Nutrition per 100 g

Nutrient	Pumpkin Seed Butter	Pumpkin Seeds
Nutri-Score	d	d
NOVA group	1	3
Calories	533 kcal	450 kcal
Fat	43.3 g	20 g
Saturated fat	8.3 g	3 g
Sugars	0 g	1 g
Salt	0 g	4.7 g
Fiber	3.3 g	15 g
Protein	33.3 g	18 g
Additives	0	0
Allergens	None listed	None listed

Green = better value for that nutrient (less sugar, fat, salt and calories; more fiber and protein).

Key differences

Pumpkin Seeds has 16% fewer calories (450 kcal vs 533 kcal).
Pumpkin Seeds has 54% less fat (20 g vs 43.3 g).
Pumpkin Seeds has 64% less saturated fat (3 g vs 8.3 g).
Pumpkin Seed Butter has no sugar, while Pumpkin Seeds has 1 g.
Pumpkin Seed Butter has no salt, while Pumpkin Seeds has 4.7 g.
Pumpkin Seeds has 78% more fiber (15 g vs 3.3 g).
Pumpkin Seed Butter has 46% more protein (33.3 g vs 18 g).
Pumpkin Seed Butter is less processed (lower NOVA group).

Ingredients

Pumpkin Seed Butter

DRY-ROASTED ORGANIC PUMPKIN SEEDS.

Pumpkin Seeds

Roasted pumpkin seeds, salt.

FAQ

Which is healthier: Pumpkin Seed Butter or Pumpkin Seeds?

Neither product is clearly better overall — it depends on what matters most to you. We compare Nutri-Score, processing level and seven nutrients per 100 g. Your own needs (for example low sugar or high protein) may make a different choice better for you.

Which has fewer calories?

Pumpkin Seeds has fewer calories: 450 kcal versus 533 kcal per 100 g.

Which has less sugar?

Pumpkin Seed Butter has less sugar: 0 g versus 1 g per 100 g.

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