Pumpkin seed vs. Spelt — In-Depth Nutrition Comparison
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The main differences between Pumpkin seed and Spelt
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron, however, Spelt has more Manganese, Vitamin B3, Phosphorus, and Vitamin B1.
- Daily need coverage for Zinc from Pumpkin seed is 82% higher.
- Spelt has 6 times less Potassium than Pumpkin seed. Pumpkin seed has 919mg of Potassium, while Spelt has 143mg.
Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spelt, cooked.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+450%
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Iron
+98.2%
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Magnesium
+434.7%
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Potassium
+542.7%
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Zinc
+724%
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Copper
+220.9%
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Phosphorus
+63%
Contains
less
Sodium
-72.2%
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Manganese
+120%
Contains
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Calcium
+450%
Contains
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Iron
+98.2%
Contains
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Magnesium
+434.7%
Contains
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Potassium
+542.7%
Contains
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Zinc
+724%
Contains
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Copper
+220.9%
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Phosphorus
+63%
Contains
less
Sodium
-72.2%
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Manganese
+120%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+1450%
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Vitamin C
+∞%
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Vitamin B2
+73.3%
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Vitamin B1
+202.9%
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Vitamin B3
+798.6%
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Vitamin B6
+116.2%
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Folate
+44.4%
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Vitamin A
+1450%
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Vitamin C
+∞%
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Vitamin B2
+73.3%
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Vitamin B1
+202.9%
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Vitamin B3
+798.6%
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Vitamin B6
+116.2%
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Folate
+44.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+237.3%
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Fats
+2182.4%
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Carbs
+103.3%
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Other
+484.6%
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Water
+1379.1%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+237.3%
Contains
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Fats
+2182.4%
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Carbs
+103.3%
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Other
+484.6%
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Water
+1379.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 22.54g |
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| Protein | 18.55g | 5.5g |
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| Fats | 19.4g | 0.85g |
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| Carbs | 53.75g | 26.44g |
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| Calories | 446kcal | 127kcal |
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| Starch | 19.57g |
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| Fiber | 18.4g | 3.9g |
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| Calcium | 55mg | 10mg |
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| Iron | 3.31mg | 1.67mg |
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| Magnesium | 262mg | 49mg |
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| Phosphorus | 92mg | 150mg |
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| Potassium | 919mg | 143mg |
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| Sodium | 18mg | 5mg |
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| Zinc | 10.3mg | 1.25mg |
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| Copper | 0.69mg | 0.215mg |
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| Manganese | 0.496mg | 1.091mg |
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| Selenium | 4µg |
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| Vitamin A | 62IU | 4IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.26mg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.103mg |
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| Vitamin B2 | 0.052mg | 0.03mg |
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| Vitamin B3 | 0.286mg | 2.57mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.037mg | 0.08mg |
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| Folate | 9µg | 13µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 3.67g |
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| Monounsaturated Fat | 6.032g |
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| Polyunsaturated fat | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
10%
Minerals Daily Need Coverage Score
103%
45%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt is cheaper (difference - $2.2)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.