Pumpkin seeds vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and pasta?

Pumpkin seeds are higher in zinc, copper, magnesium, iron, potassium, and manganese, yet pasta is higher in vitamin B1 and folate.
Pumpkin seeds' daily need coverage for zinc is 89% more.
Pumpkin seeds have 38 times more potassium than pasta. While pumpkin seeds have 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.

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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.

Pumpkin seeds

Pasta

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%

Contains less SodiumSodium

-66.7%

~equal in Selenium ~µg

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.

Pumpkin seeds

Pasta

Contains more Vitamin CVitamin C

+∞%

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%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.034mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

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