Pasta vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between pasta and pumpkin seeds?

Pasta is higher in vitamin B1 and folate, yet pumpkin seeds are higher in zinc, copper, magnesium, protein, fats, iron, and potassium.
Pumpkin seeds' daily need coverage for zinc is 89% more.
Pasta has 7 times more folate than pumpkin seeds. While pasta has 64µg of folate, pumpkin seeds have only 9µg.
The amount of saturated fat in pasta is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pasta

Pumpkin seeds

Contains less SodiumSodium

-66.7%

Contains more MagnesiumMagnesium	+1355.6%
Contains more CalciumCalcium	+816.7%
Contains more PotassiumPotassium	+3729.2%
Contains more IronIron	+190.4%
Contains more CopperCopper	+641.9%
Contains more ZincZinc	+1739.3%
Contains more PhosphorusPhosphorus	+46%
Contains more ManganeseManganese	+121.4%

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pasta

Pumpkin seeds

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+514.7%
Contains more Vitamin B2Vitamin B2	+188.5%
Contains more Vitamin B3Vitamin B3	+246.9%
Contains more Vitamin B5Vitamin B5	+226.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+611.1%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.56mg	10.3mg	89%
Fiber		18.4g	74%
Copper	0.093mg	0.69mg	66%
Magnesium	18mg	262mg	58%
Polyunsaturated fat	0.429g	8.844g	56%
Fats	1.05g	19.4g	28%
Protein	5.15g	18.55g	27%
Iron	1.14mg	3.31mg	27%
Potassium	24mg	919mg	26%
Calories	131kcal	446kcal	16%
Saturated fat	0.15g	3.67g	16%
Vitamin B1	0.209mg	0.034mg	15%
Monounsaturated fat	0.124g	6.032g	15%
Folate	64µg	9µg	14%
Manganese	0.224mg	0.496mg	12%
Cholesterol	33mg	0mg	11%
Carbs	24.93g	53.75g	10%
Vitamin B2	0.15mg	0.052mg	8%
Vitamin B12	0.14µg	0µg	6%
Calcium	6mg	55mg	5%
Phosphorus	63mg	92mg	4%
Vitamin B3	0.992mg	0.286mg	4%
Vitamin B5	0.183mg	0.056mg	3%
Sodium	6mg	18mg	1%
Protein per 100 calories	3.9g	4.2g	N/A
Calories per 10 g protein	254kcal	240kcal	N/A
Weight per 100 calories	76g	22g	N/A
Unsaturated / Saturated Fat ratio	3.7	4.1	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	24.93g	35.35g	N/A
Vitamin A	6µg	3µg	0%
Vitamin B6	0.034mg	0.037mg	0%
Tryptophan	0.065mg	0.326mg	0%
Threonine	0.134mg	0.683mg	0%
Isoleucine	0.197mg	0.956mg	0%
Leucine	0.348mg	1.572mg	0%
Lysine	0.097mg	1.386mg	0%
Methionine	0.079mg	0.417mg	0%
Phenylalanine	0.247mg	0.924mg	0%
Valine	0.217mg	1.491mg	0%
Histidine	0.103mg	0.515mg	0%