Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Pasta
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +210%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +260.2%
Contains more FatsFats +1747.6%
Contains more CarbsCarbs +115.6%
Contains more OtherOther +1125.8%
Contains more WaterWater +1423.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Pasta
1
21% 18% 61%
Saturated Fat: Sat. Fat 0.15 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated Fat +4764.5%
Contains more Poly. FatPolyunsaturated fat +1961.5%
Contains less Sat. FatSaturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 446kcal 131kcal Pumpkin seed
Protein 18.55g 5.15g Pumpkin seed
Fats 19.4g 1.05g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 24.93g Pumpkin seed
Carbs 53.75g 24.93g Pumpkin seed
Cholesterol 0mg 33mg Pumpkin seed
Magnesium 262mg 18mg Pumpkin seed
Calcium 55mg 6mg Pumpkin seed
Potassium 919mg 24mg Pumpkin seed
Iron 3.31mg 1.14mg Pumpkin seed
Fiber 18.4g Pumpkin seed
Copper 0.69mg 0.093mg Pumpkin seed
Zinc 10.3mg 0.56mg Pumpkin seed
Phosphorus 92mg 63mg Pumpkin seed
Sodium 18mg 6mg Pasta
Vitamin A 62IU 20IU Pumpkin seed
Vitamin A RAE 3µg 6µg Pasta
Manganese 0.496mg 0.224mg 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
Vitamin B12 0µg 0.14µg Pasta
Folate 9µg 64µg Pasta
Saturated Fat 3.67g 0.15g Pasta
Monounsaturated Fat 6.032g 0.124g Pumpkin seed
Polyunsaturated fat 8.844g 0.429g Pumpkin seed
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

Which food is preferable for your diet?

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

People also compare

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
4%
Pumpkin seed
15%
Pasta
Minerals Daily Need Coverage Score
103%
Pumpkin seed
16%
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

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. 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.