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  6. Pumpkin seed vs. Spaghetti

Pumpkin seed vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Spaghetti

  • Spaghetti contains less Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese than Pumpkin seed.
  • Daily need coverage for Zinc from Pumpkin seed is 89% higher.
  • Spaghetti has 21 times less Potassium than Pumpkin seed. Pumpkin seed has 919mg of Potassium, while Spaghetti has 44mg.
  • Spaghetti is lower in Saturated Fat.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pasta, cooked, unenriched, without added salt.

Infographic

Pumpkin seed vs Spaghetti 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.
Pumpkin seed
Pumpkin seed
8
:
2
Spaghetti
Spaghetti
Contains more Calcium +685.7%
Contains more Iron +562%
Contains more Magnesium +1355.6%
Contains more Phosphorus +58.6%
Contains more Potassium +1988.6%
Contains more Zinc +1919.6%
Contains more Copper +590%
Contains more Manganese +54%
Contains less Sodium -94.4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +685.7%
Contains more Iron +562%
Contains more Magnesium +1355.6%
Contains more Phosphorus +58.6%
Contains more Potassium +1988.6%
Contains more Zinc +1919.6%
Contains more Copper +590%
Contains more Manganese +54%
Contains less Sodium -94.4%

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 seed
Pumpkin seed
5
:
5
Spaghetti
Spaghetti
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +160%
Contains more Folate +28.6%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +32.4%
Pumpkin seed
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%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +160%
Contains more Folate +28.6%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +32.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Spaghetti
Spaghetti
Contains more Protein +219.8%
Contains more Fats +1986%
Contains more Carbs +74.2%
Contains more Other +1257.1%
Contains more Water +1280.7%
Pumpkin seed
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
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +219.8%
Contains more Fats +1986%
Contains more Carbs +74.2%
Contains more Other +1257.1%
Contains more Water +1280.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +4504.6%
Contains more Polyunsaturated fat +2612.9%
Contains less Saturated Fat -95.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +4504.6%
Contains more Polyunsaturated fat +2612.9%
Contains less Saturated Fat -95.2%

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 Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Spaghetti Opinion
Net carbs 35.35g 29.06g Pumpkin seed
Protein 18.55g 5.8g Pumpkin seed
Fats 19.4g 0.93g Pumpkin seed
Carbs 53.75g 30.86g Pumpkin seed
Calories 446kcal 158kcal Pumpkin seed
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Pumpkin seed
Fiber 18.4g 1.8g Pumpkin seed
Calcium 55mg 7mg Pumpkin seed
Iron 3.31mg 0.5mg Pumpkin seed
Magnesium 262mg 18mg Pumpkin seed
Phosphorus 92mg 58mg Pumpkin seed
Potassium 919mg 44mg Pumpkin seed
Sodium 18mg 1mg Spaghetti
Zinc 10.3mg 0.51mg Pumpkin seed
Copper 0.69mg 0.1mg Pumpkin seed
Manganese 0.496mg 0.322mg Pumpkin seed
Selenium 26.4µg Spaghetti
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.06mg Spaghetti
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.02mg Pumpkin seed
Vitamin B2 0.052mg 0.02mg Pumpkin seed
Vitamin B3 0.286mg 0.4mg Spaghetti
Vitamin B5 0.056mg 0.112mg Spaghetti
Vitamin B6 0.037mg 0.049mg Spaghetti
Folate 9µg 7µg Pumpkin seed
Tryptophan 0.326mg 0.083mg Pumpkin seed
Threonine 0.683mg 0.206mg Pumpkin seed
Isoleucine 0.956mg 0.228mg Pumpkin seed
Leucine 1.572mg 0.44mg Pumpkin seed
Lysine 1.386mg 0.133mg Pumpkin seed
Methionine 0.417mg 0.065mg Pumpkin seed
Phenylalanine 0.924mg 0.297mg Pumpkin seed
Valine 1.491mg 0.262mg Pumpkin seed
Histidine 0.515mg 0.132mg Pumpkin seed
Saturated Fat 3.67g 0.176g Spaghetti
Monounsaturated Fat 6.032g 0.131g Pumpkin seed
Polyunsaturated fat 8.844g 0.326g Pumpkin seed
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

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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%
Pumpkin seed
3%
Spaghetti
Minerals Daily Need Coverage Score
103%
Pumpkin seed
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 3.494g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 49)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.56g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.