Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin seed vs Pasta - In-Depth Nutrition Comparison

Compare

What are the differences between Pumpkin seed and Pasta?

  • Pumpkin seed is higher in Zinc, Copper, Magnesium, Iron, Potassium, and Manganese, yet Pasta is higher in Vitamin B1, and Folate.
  • Pumpkin seed's daily need coverage for Zinc is 89% more.
  • Pumpkin seed has 38 times more Potassium than Pasta. While Pumpkin seed has 919mg of Potassium, Pasta has only 24mg.
  • The amount of Saturated Fat in Pasta is lower.

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

Infographic

Pumpkin seed vs Pasta 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 +816.7%
Contains more Iron +190.4%
Contains more Magnesium +1355.6%
Contains more Phosphorus +46%
Contains more Potassium +3729.2%
Contains more Zinc +1739.3%
Contains more Copper +641.9%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +816.7%
Contains more Iron +190.4%
Contains more Magnesium +1355.6%
Contains more Phosphorus +46%
Contains more Potassium +3729.2%
Contains more Zinc +1739.3%
Contains more Copper +641.9%
Contains less Sodium -66.7%

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
:
6
Pasta
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.7%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +246.9%
Contains more Vitamin B5 +226.8%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.034
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% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.7%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +246.9%
Contains more Vitamin B5 +226.8%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.034

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 Pasta
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pasta Opinion
Net carbs 35.35g 24.93g Pumpkin seed
Protein 18.55g 5.15g Pumpkin seed
Fats 19.4g 1.05g Pumpkin seed
Carbs 53.75g 24.93g Pumpkin seed
Calories 446kcal 131kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 6mg Pumpkin seed
Iron 3.31mg 1.14mg Pumpkin seed
Magnesium 262mg 18mg Pumpkin seed
Phosphorus 92mg 63mg Pumpkin seed
Potassium 919mg 24mg Pumpkin seed
Sodium 18mg 6mg Pasta
Zinc 10.3mg 0.56mg Pumpkin seed
Copper 0.69mg 0.093mg Pumpkin seed
Vitamin A 62IU 20IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.209mg Pasta
Vitamin B2 0.052mg 0.15mg Pasta
Vitamin B3 0.286mg 0.992mg Pasta
Vitamin B5 0.056mg 0.183mg Pasta
Vitamin B6 0.037mg 0.034mg Pumpkin seed
Folate 9µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan 0.326mg 0.065mg Pumpkin seed
Threonine 0.683mg 0.134mg Pumpkin seed
Isoleucine 0.956mg 0.197mg Pumpkin seed
Leucine 1.572mg 0.348mg Pumpkin seed
Lysine 1.386mg 0.097mg Pumpkin seed
Methionine 0.417mg 0.079mg Pumpkin seed
Phenylalanine 0.924mg 0.247mg Pumpkin seed
Valine 1.491mg 0.217mg Pumpkin seed
Histidine 0.515mg 0.103mg Pumpkin seed
Cholesterol 0mg 33mg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 0.15g Pasta
Monounsaturated Fat 6.032g 0.124g Pumpkin seed
Polyunsaturated fat 8.844g 0.429g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

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
16
Pasta
Mineral Summary Score
120
Pumpkin seed
17
Pasta

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
31%
Pasta
Carbohydrates
54%
Pumpkin seed
25%
Pasta
Fats
90%
Pumpkin seed
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 3.52g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 49)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.