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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
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 +451.7%
Contains more Magnesium +1147.6%
Contains more Phosphorus +21.1%
Contains more Potassium +2318.4%
Contains less Sodium -89.1%
Contains more Zinc +1484.6%
Contains more Copper +604.1%
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% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +358.3%
Contains more Iron +451.7%
Contains more Magnesium +1147.6%
Contains more Phosphorus +21.1%
Contains more Potassium +2318.4%
Contains less Sodium -89.1%
Contains more Zinc +1484.6%
Contains more Copper +604.1%

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 A +195.2%
Contains more Vitamin C +∞%
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 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% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin A +195.2%
Contains more Vitamin C +∞%
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 +∞%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Spätzle 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 Spätzle
Sugar g 0.4g Pumpkin seed
Fiber 18.4g 1.2g Pumpkin seed
Calcium 55mg 12mg Pumpkin seed
Iron 3.31mg 0.6mg Pumpkin seed
Magnesium 262mg 21mg Pumpkin seed
Phosphorus 92mg 76mg Pumpkin seed
Potassium 919mg 38mg Pumpkin seed
Sodium 18mg 165mg Pumpkin seed
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 Spätzle
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.03mg Pumpkin seed
Vitamin B2 0.052mg 0.02mg Pumpkin seed
Vitamin B3 0.286mg 0.4mg Spätzle
Vitamin B5 0.056mg 0.263mg Spätzle
Vitamin B6 0.037mg 0.046mg Spätzle
Folate 9µg 7µg Pumpkin seed
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K µg 0µg Spätzle
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 Spätzle
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 Spätzle
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
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

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 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 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 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. 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.