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Spelt vs. Pumpkin seed — In-Depth Nutrition Comparison

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The main differences between Spelt and Pumpkin seed

  • Spelt has more Manganese, Vitamin B3, Phosphorus, and Vitamin B1, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron.
  • Daily need coverage for Zinc from Pumpkin seed is 82% higher.
  • Pumpkin seed has 9 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Pumpkin seed has 0.286mg.

Food types used in this article are Spelt, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Spelt vs Pumpkin seed infographic
Infographic link

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 more Phosphorus +63%
Contains less Sodium -72.2%
Contains more Manganese +120%
Contains more Calcium +450%
Contains more Iron +98.2%
Contains more Magnesium +434.7%
Contains more Potassium +542.7%
Contains more Zinc +724%
Contains more Copper +220.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +63%
Contains less Sodium -72.2%
Contains more Manganese +120%
Contains more Calcium +450%
Contains more Iron +98.2%
Contains more Magnesium +434.7%
Contains more Potassium +542.7%
Contains more Zinc +724%
Contains more Copper +220.9%

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.
Spelt
5
:
Contains more Vitamin B1 +202.9%
Contains more Vitamin B3 +798.6%
Contains more Vitamin B6 +116.2%
Contains more Folate +44.4%
Contains more Vitamin A +1450%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +202.9%
Contains more Vitamin B3 +798.6%
Contains more Vitamin B6 +116.2%
Contains more Folate +44.4%
Contains more Vitamin A +1450%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1379.1%
Contains more Protein +237.3%
Contains more Fats +2182.4%
Contains more Carbs +103.3%
Contains more Other +484.6%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1379.1%
Contains more Protein +237.3%
Contains more Fats +2182.4%
Contains more Carbs +103.3%
Contains more Other +484.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Pumpkin seed Opinion
Net carbs 22.54g 35.35g Pumpkin seed
Protein 5.5g 18.55g Pumpkin seed
Fats 0.85g 19.4g Pumpkin seed
Carbs 26.44g 53.75g Pumpkin seed
Calories 127kcal 446kcal Pumpkin seed
Starch 19.57g Spelt
Fiber 3.9g 18.4g Pumpkin seed
Calcium 10mg 55mg Pumpkin seed
Iron 1.67mg 3.31mg Pumpkin seed
Magnesium 49mg 262mg Pumpkin seed
Phosphorus 150mg 92mg Spelt
Potassium 143mg 919mg Pumpkin seed
Sodium 5mg 18mg Spelt
Zinc 1.25mg 10.3mg Pumpkin seed
Copper 0.215mg 0.69mg Pumpkin seed
Manganese 1.091mg 0.496mg Spelt
Selenium 4µg Spelt
Vitamin A 4IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.26mg Spelt
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.103mg 0.034mg Spelt
Vitamin B2 0.03mg 0.052mg Pumpkin seed
Vitamin B3 2.57mg 0.286mg Spelt
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.08mg 0.037mg Spelt
Folate 13µg 9µg Spelt
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g Spelt
Monounsaturated Fat 6.032g Pumpkin seed
Polyunsaturated fat 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
4%
Pumpkin seed
Minerals Daily Need Coverage Score
45%
Spelt
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.2)
Which food is richer in minerals?
Pumpkin seed
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.