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  6. Pumpkin seeds vs. Spelt

Pumpkin seeds vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and spelt

  • Pumpkin seeds have more zinc, fiber, magnesium, and copper, while spelt has more manganese, phosphorus, vitamin B3, vitamin B1, and vitamin B5.
  • Spelt covers your daily need for manganese, 108% more than pumpkin seeds.
  • Pumpkin seeds contain 9 times more saturated fat than spelt. While pumpkin seeds contain 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 seeds vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Spelt
Spelt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +92.6%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +136.9%
Contains more CopperCopper +35%
Contains more ZincZinc +214%
Contains more IronIron +34.1%
Contains more PhosphorusPhosphorus +335.9%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +501.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +970.6%
Contains more Vitamin B2Vitamin B2 +117.3%
Contains more Vitamin B3Vitamin B3 +2292.7%
Contains more Vitamin B5Vitamin B5 +1807.1%
Contains more Vitamin B6Vitamin B6 +521.6%
Contains more FolateFolate +400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Spelt DV% diff.
Manganese 0.496mg 2.983mg 108%
Zinc 10.3mg 3.28mg 64%
Polyunsaturated fat 8.844g 1.258g 51%
Phosphorus 92mg 401mg 44%
Vitamin B3 0.286mg 6.843mg 41%
Fiber 18.4g 10.7g 31%
Magnesium 262mg 136mg 30%
Vitamin B1 0.034mg 0.364mg 28%
Fats 19.4g 2.43g 26%
Starch 53.92g 22%
Selenium 11.7µg 21%
Copper 0.69mg 0.511mg 20%
Vitamin B5 0.056mg 1.068mg 20%
Potassium 919mg 388mg 16%
Saturated fat 3.67g 0.406g 15%
Vitamin B6 0.037mg 0.23mg 15%
Iron 3.31mg 4.44mg 14%
Monounsaturated fat 6.032g 0.445g 14%
Folate 9µg 45µg 9%
Protein 18.55g 14.57g 8%
Vitamin B2 0.052mg 0.113mg 5%
Calories 446kcal 338kcal 5%
Carbs 53.75g 70.19g 5%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Calcium 55mg 27mg 3%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 59.49g N/A
Sugar 6.82g N/A
Sodium 18mg 8mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.132mg 0%
Threonine 0.683mg 0.443mg 0%
Isoleucine 0.956mg 0.552mg 0%
Leucine 1.572mg 1.07mg 0%
Lysine 1.386mg 0.409mg 0%
Methionine 0.417mg 0.258mg 0%
Phenylalanine 0.924mg 0.737mg 0%
Valine 1.491mg 0.681mg 0%
Histidine 0.515mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +27.3%
Contains more FatsFats +698.4%
Contains more OtherOther +112.3%
Contains more CarbsCarbs +30.6%
Contains more WaterWater +144.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1255.5%
Contains more Poly. FatPolyunsaturated fat +603%
Contains less Sat. FatSaturated fat -88.9%

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 seeds - 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.