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Pumpkin seed vs Spätzle - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Spätzle

  • The amount of Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese in Pumpkin seed is higher than in Spätzle.
  • Pumpkin seed covers your daily need of Zinc 88% more than Spätzle.
  • Pumpkin seed contains 24 times more Potassium than Spätzle. While Pumpkin seed contains 919mg of Potassium, Spätzle contains only 38mg.
  • The amount of Saturated Fat in Spätzle is lower.

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

Infographic

Pumpkin seed vs Spätzle infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +451.7%
Contains more Calcium +358.3%
Contains more Potassium +2318.4%
Contains more Magnesium +1147.6%
Contains more Copper +604.1%
Contains more Zinc +1484.6%
Contains more Phosphorus +21.1%
Contains less Sodium -89.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +451.7%
Contains more Calcium +358.3%
Contains more Potassium +2318.4%
Contains more Magnesium +1147.6%
Contains more Copper +604.1%
Contains more Zinc +1484.6%
Contains more Phosphorus +21.1%
Contains less Sodium -89.1%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +195.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +160%
Contains more Folate +28.6%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +195.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +160%
Contains more Folate +28.6%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%

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
6
Spätzle
Mineral Summary Score
120
Pumpkin seed
19
Spätzle

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%
Spätzle
Carbohydrates
54%
Pumpkin seed
25%
Spätzle
Fats
90%
Pumpkin seed
10%
Spätzle

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.251g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 147mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Spätzle Opinion
Calories 446 138 Pumpkin seed
Protein 18.55 4.54 Pumpkin seed
Fats 19.4 2.07 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 25.16 Pumpkin seed
Cholesterol 0 29 Pumpkin seed
Vitamin D 0 Pumpkin seed
Iron 3.31 0.6 Pumpkin seed
Calcium 55 12 Pumpkin seed
Potassium 919 38 Pumpkin seed
Magnesium 262 21 Pumpkin seed
Sugar 0.4 Pumpkin seed
Fiber 18.4 1.2 Pumpkin seed
Copper 0.69 0.098 Pumpkin seed
Zinc 10.3 0.65 Pumpkin seed
Starch
Phosphorus 92 76 Pumpkin seed
Sodium 18 165 Pumpkin seed
Vitamin A 62 21 Pumpkin seed
Vitamin E 0.17 Spätzle
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.03 Pumpkin seed
Vitamin B2 0.052 0.02 Pumpkin seed
Vitamin B3 0.286 0.4 Spätzle
Vitamin B5 0.056 0.263 Spätzle
Vitamin B6 0.037 0.046 Spätzle
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folate 9 7 Pumpkin seed
Trans Fat 0.029 Pumpkin seed
Saturated Fat 3.67 0.419 Spätzle
Monounsaturated Fat 6.032 0.581 Pumpkin seed
Polyunsaturated fat 8.844 0.552 Pumpkin seed
Tryptophan 0.326 0.043 Pumpkin seed
Threonine 0.683 0.138 Pumpkin seed
Isoleucine 0.956 0.19 Pumpkin seed
Leucine 1.572 0.365 Pumpkin seed
Lysine 1.386 0.137 Pumpkin seed
Methionine 0.417 0.086 Pumpkin seed
Phenylalanine 0.924 0.24 Pumpkin seed
Valine 1.491 0.22 Pumpkin seed
Histidine 0.515 0.121 Pumpkin seed
Fructose 0 Spätzle

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.