Pumpkin seeds vs. Spätzle — In-Depth Nutrition Comparison
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Summary of differences between pumpkin seeds and spätzle
- The amount of zinc, fiber, copper, magnesium, iron, potassium, and manganese in pumpkin seeds is higher than in spätzle.
- Pumpkin seeds cover your daily need for zinc, 88% more than spätzle.
- Pumpkin seeds contain 24 times more potassium than spätzle. While pumpkin seeds contain 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.
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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.
| Contains more MagnesiumMagnesium | +1147.6% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +2318.4% |
| Contains more IronIron | +451.7% |
| Contains more CopperCopper | +604.1% |
| Contains more ZincZinc | +1484.6% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains less SodiumSodium | -89.1% |
| Contains more ManganeseManganese | +57.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B3Vitamin B3 | +39.9% |
| Contains more Vitamin B5Vitamin B5 | +369.6% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
4.54 g
Fats:
2.07 g
Carbs:
25.16 g
Water:
67.73 g
Other:
0.5 g
| Contains more ProteinProtein | +308.6% |
| Contains more FatsFats | +837.2% |
| Contains more CarbsCarbs | +113.6% |
| Contains more OtherOther | +660% |
| Contains more WaterWater | +1405.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.419 g
Monounsaturated fat:
Mono. Fat
0.581 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +938.2% |
| Contains more Poly. FatPolyunsaturated fat | +1502.2% |
| Contains less Sat. FatSaturated fat | -88.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.65mg | 88% |
| Fiber | 18.4g | 1.2g | 69% |
| Copper | 0.69mg | 0.098mg | 66% |
| Magnesium | 262mg | 21mg | 57% |
| Polyunsaturated fat | 8.844g | 0.552g | 55% |
| Selenium | 23.9µg | 43% | |
| Iron | 3.31mg | 0.6mg | 34% |
| Protein | 18.55g | 4.54g | 28% |
| Fats | 19.4g | 2.07g | 27% |
| Potassium | 919mg | 38mg | 26% |
| Calories | 446kcal | 138kcal | 15% |
| Saturated fat | 3.67g | 0.419g | 15% |
| Monounsaturated fat | 6.032g | 0.581g | 14% |
| Cholesterol | 0mg | 29mg | 10% |
| Carbs | 53.75g | 25.16g | 10% |
| Manganese | 0.496mg | 0.315mg | 8% |
| Sodium | 18mg | 165mg | 6% |
| Choline | 25.7mg | 5% | |
| Calcium | 55mg | 12mg | 4% |
| Vitamin B5 | 0.056mg | 0.263mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Phosphorus | 92mg | 76mg | 2% |
| Vitamin B2 | 0.052mg | 0.02mg | 2% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin B3 | 0.286mg | 0.4mg | 1% |
| Vitamin B6 | 0.037mg | 0.046mg | 1% |
| Folate | 9µg | 7µg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 23.96g | N/A |
| Sugar | 0.4g | N/A | |
| Vitamin A | 3µg | 6µg | 0% |
| Vitamin B1 | 0.034mg | 0.03mg | 0% |
| Trans fat | 0.029g | N/A | |
| Tryptophan | 0.326mg | 0.043mg | 0% |
| Threonine | 0.683mg | 0.138mg | 0% |
| Isoleucine | 0.956mg | 0.19mg | 0% |
| Leucine | 1.572mg | 0.365mg | 0% |
| Lysine | 1.386mg | 0.137mg | 0% |
| Methionine | 0.417mg | 0.086mg | 0% |
| Phenylalanine | 0.924mg | 0.24mg | 0% |
| Valine | 1.491mg | 0.22mg | 0% |
| Histidine | 0.515mg | 0.121mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
103%
32%
Comparison summary
Which food is lower in Saturated fat?
Spätzle is lower in Saturated fat (difference - 3.251g)
Which food is lower in glycemic index?
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 147mg)
Which food is richer in minerals?
Pumpkin seeds 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.