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Pumpkin seed vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.251g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 10)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 147mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
3
Spätzle
Mineral Summary Score
86
Pumpkin seed
13
Spätzle

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +451.7%
Contains more Calcium +358.3%
Contains more Potassium +2318.4%
Contains more Magnesium +1147.6%
Contains more Copper +604.1%
Contains more Zinc +1484.6%
Contains more Phosphorus +21.1%
Contains less Sodium -89.1%
Contains more Iron +451.7%
Contains more Calcium +358.3%
Contains more Potassium +2318.4%
Contains more Magnesium +1147.6%
Contains more Copper +604.1%
Contains more Zinc +1484.6%
Contains more Phosphorus +21.1%
Contains less Sodium -89.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +195.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +195.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
27%
Spätzle
Carbohydrates
54%
Pumpkin seed
25%
Spätzle
Fats
90%
Pumpkin seed
10%
Spätzle

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Spätzle Opinion
Calories 446 138 Pumpkin seed
Protein 18.55 4.54 Pumpkin seed
Fats 19.4 2.07 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 25.16 Pumpkin seed
Cholesterol 0 29 Pumpkin seed
Vitamin D 0 Pumpkin seed
Iron 3.31 0.6 Pumpkin seed
Calcium 55 12 Pumpkin seed
Potassium 919 38 Pumpkin seed
Magnesium 262 21 Pumpkin seed
Sugars 0.4 Spätzle
Fiber 18.4 1.2 Pumpkin seed
Copper 0.69 0.098 Pumpkin seed
Zinc 10.3 0.65 Pumpkin seed
Starch
Phosphorus 92 76 Pumpkin seed
Sodium 18 165 Pumpkin seed
Vitamin A 62 21 Pumpkin seed
Vitamin E 0.17 Spätzle
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.03 Pumpkin seed
Vitamin B2 0.052 0.02 Pumpkin seed
Vitamin B3 0.286 0.4 Spätzle
Vitamin B5 0.056 0.263 Spätzle
Vitamin B6 0.037 0.046 Spätzle
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folic acid (B9) 0 0
Trans Fat 0.029 Pumpkin seed
Saturated Fat 3.67 0.419 Spätzle
Monounsaturated Fat 6.032 0.581 Pumpkin seed
Polyunsaturated fat 8.844 0.552 Pumpkin seed
Tryptophan 0.326 0.043 Pumpkin seed
Threonine 0.683 0.138 Pumpkin seed
Isoleucine 0.956 0.19 Pumpkin seed
Leucine 1.572 0.365 Pumpkin seed
Lysine 1.386 0.137 Pumpkin seed
Methionine 0.417 0.086 Pumpkin seed
Phenylalanine 0.924 0.24 Pumpkin seed
Valine 1.491 0.22 Pumpkin seed
Histidine 0.515 0.121 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.