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Pumpkin seed vs Noodle - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Noodle

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron, while Noodle has more Vitamin B1, Folate, and Vitamin B3.
  • Pumpkin seed covers your daily need of Zinc 88% more than Noodle.
  • Pumpkin seed contains 24 times more Potassium than Noodle. While Pumpkin seed contains 919mg of Potassium, Noodle contains only 38mg.
  • The amount of Saturated Fat in Noodle is lower.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Noodles, egg, enriched, cooked.

Infographic

Pumpkin seed vs Noodle 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +358.3%
Contains more Iron +125.2%
Contains more Magnesium +1147.6%
Contains more Phosphorus +21.1%
Contains more Potassium +2318.4%
Contains more Zinc +1484.6%
Contains more Copper +604.1%
Contains less Sodium -72.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 56% 15% 33% 4% 1% 18% 33%
Contains more Calcium +358.3%
Contains more Iron +125.2%
Contains more Magnesium +1147.6%
Contains more Phosphorus +21.1%
Contains more Potassium +2318.4%
Contains more Zinc +1484.6%
Contains more Copper +604.1%
Contains less Sodium -72.2%

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
:
10
Noodle
Contains more Vitamin A +195.2%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +626.2%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Folate +833.3%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
Contains more Vitamin A +195.2%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +626.2%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Folate +833.3%
Contains more Vitamin B12 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Noodle Opinion
Net carbs 35.35g 23.96g Pumpkin seed
Protein 18.55g 4.54g Pumpkin seed
Fats 19.4g 2.07g Pumpkin seed
Carbs 53.75g 25.16g Pumpkin seed
Calories 446kcal 138kcal Pumpkin seed
Starch g g
Fructose g 0g Noodle
Sugar g 0.4g Pumpkin seed
Fiber 18.4g 1.2g Pumpkin seed
Calcium 55mg 12mg Pumpkin seed
Iron 3.31mg 1.47mg Pumpkin seed
Magnesium 262mg 21mg Pumpkin seed
Phosphorus 92mg 76mg Pumpkin seed
Potassium 919mg 38mg Pumpkin seed
Sodium 18mg 5mg Noodle
Zinc 10.3mg 0.65mg Pumpkin seed
Copper 0.69mg 0.098mg Pumpkin seed
Vitamin A 62IU 21IU Pumpkin seed
Vitamin E mg 0.17mg Noodle
Vitamin D 0IU 4IU Noodle
Vitamin D 0µg 0.1µg Noodle
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.289mg Noodle
Vitamin B2 0.052mg 0.136mg Noodle
Vitamin B3 0.286mg 2.077mg Noodle
Vitamin B5 0.056mg 0.263mg Noodle
Vitamin B6 0.037mg 0.046mg Noodle
Folate 9µg 84µg Noodle
Vitamin B12 0µg 0.09µg Noodle
Vitamin K µg 0µg Noodle
Tryptophan 0.326mg 0.043mg Pumpkin seed
Threonine 0.683mg 0.138mg Pumpkin seed
Isoleucine 0.956mg 0.19mg Pumpkin seed
Leucine 1.572mg 0.365mg Pumpkin seed
Lysine 1.386mg 0.137mg Pumpkin seed
Methionine 0.417mg 0.086mg Pumpkin seed
Phenylalanine 0.924mg 0.24mg Pumpkin seed
Valine 1.491mg 0.22mg Pumpkin seed
Histidine 0.515mg 0.121mg Pumpkin seed
Cholesterol 0mg 29mg Pumpkin seed
Trans Fat g 0.029g Pumpkin seed
Saturated Fat 3.67g 0.419g Noodle
Monounsaturated Fat 6.032g 0.581g Pumpkin seed
Polyunsaturated fat 8.844g 0.552g Pumpkin seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
21
Noodle
Mineral Summary Score
120
Pumpkin seed
20
Noodle

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 food.
Protein
111%
Pumpkin seed
27%
Noodle
Carbohydrates
54%
Pumpkin seed
25%
Noodle
Fats
90%
Pumpkin seed
10%
Noodle

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.4g)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Noodle
Noodle contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Noodle
Noodle is lower in Saturated Fat (difference - 3.251g)
Which food is lower in glycemic index?
Noodle
Noodle is lower in glycemic index (difference - 50)
Which food is cheaper?
Noodle
Noodle is cheaper (difference - $0.2)
Which food is richer in vitamins?
Noodle
Noodle is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Noodle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.