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Pumpkin seed vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Spelt

  • Pumpkin seed has more Zinc, Fiber, Magnesium, and Copper, while Spelt has more Manganese, Phosphorus, Vitamin B3, Vitamin B1, and Vitamin B5.
  • Spelt covers your daily need of Manganese 108% more than Pumpkin seed.
  • Pumpkin seed contains 9 times more Saturated Fat than Spelt. While Pumpkin seed contains 3.67g of Saturated Fat, Spelt contains only 0.406g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spelt, uncooked.

Infographic

Pumpkin seed vs Spelt 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 Calcium +103.7%
Contains more Magnesium +92.6%
Contains more Potassium +136.9%
Contains more Zinc +214%
Contains more Copper +35%
Contains more Iron +34.1%
Contains more Phosphorus +335.9%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +103.7%
Contains more Magnesium +92.6%
Contains more Potassium +136.9%
Contains more Zinc +214%
Contains more Copper +35%
Contains more Iron +34.1%
Contains more Phosphorus +335.9%
Contains less Sodium -55.6%

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
:
8
Spelt
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +970.6%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +2292.7%
Contains more Vitamin B5 +1807.1%
Contains more Vitamin B6 +521.6%
Contains more Folate +400%
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 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +970.6%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +2292.7%
Contains more Vitamin B5 +1807.1%
Contains more Vitamin B6 +521.6%
Contains more Folate +400%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Spelt Opinion
Net carbs 35.35g 59.49g Spelt
Protein 18.55g 14.57g Pumpkin seed
Fats 19.4g 2.43g Pumpkin seed
Carbs 53.75g 70.19g Spelt
Calories 446kcal 338kcal Pumpkin seed
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar g 6.82g Pumpkin seed
Fiber 18.4g 10.7g Pumpkin seed
Calcium 55mg 27mg Pumpkin seed
Iron 3.31mg 4.44mg Spelt
Magnesium 262mg 136mg Pumpkin seed
Phosphorus 92mg 401mg Spelt
Potassium 919mg 388mg Pumpkin seed
Sodium 18mg 8mg Spelt
Zinc 10.3mg 3.28mg Pumpkin seed
Copper 0.69mg 0.511mg Pumpkin seed
Vitamin A 62IU 10IU Pumpkin seed
Vitamin E mg 0.79mg Spelt
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.364mg Spelt
Vitamin B2 0.052mg 0.113mg Spelt
Vitamin B3 0.286mg 6.843mg Spelt
Vitamin B5 0.056mg 1.068mg Spelt
Vitamin B6 0.037mg 0.23mg Spelt
Folate 9µg 45µg Spelt
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Tryptophan 0.326mg 0.132mg Pumpkin seed
Threonine 0.683mg 0.443mg Pumpkin seed
Isoleucine 0.956mg 0.552mg Pumpkin seed
Leucine 1.572mg 1.07mg Pumpkin seed
Lysine 1.386mg 0.409mg Pumpkin seed
Methionine 0.417mg 0.258mg Pumpkin seed
Phenylalanine 0.924mg 0.737mg Pumpkin seed
Valine 1.491mg 0.681mg Pumpkin seed
Histidine 0.515mg 0.36mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.406g Spelt
Monounsaturated Fat 6.032g 0.445g Pumpkin seed
Polyunsaturated fat 8.844g 1.258g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Spelt
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
35
Spelt
Mineral Summary Score
120
Pumpkin seed
92
Spelt

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
87%
Spelt
Carbohydrates
54%
Pumpkin seed
70%
Spelt
Fats
90%
Pumpkin seed
11%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.264g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.82g)
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)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.