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  6. Pumpkin seeds vs. Spread

Pumpkin seeds vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and spread?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese, yet spread is richer in vitamin B12.
  • Pumpkin seeds' daily need coverage for zinc is 84% higher.
  • Pumpkin seeds have 92 times more fiber than spread. Pumpkin seeds have 18.4g of fiber, while spread has 0.2g.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sandwich spread, pork, beef types in this comparison.

Infographic

Pumpkin seeds vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +735.5%
Contains more IronIron +319%
Contains more CopperCopper +430.8%
Contains more ZincZinc +909.8%
Contains more PhosphorusPhosphorus +55.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1807.7%

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%
Spread
Spread
11
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +504.9%
Contains more Vitamin B5Vitamin B5 +667.9%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Spread DV% diff.
Zinc 10.3mg 1.02mg 84%
Fiber 18.4g 0.2g 73%
Copper 0.69mg 0.13mg 62%
Magnesium 262mg 8mg 60%
Vitamin B12 0µg 1.12µg 47%
Sodium 18mg 1013mg 43%
Polyunsaturated fat 8.844g 2.565g 42%
Iron 3.31mg 0.79mg 32%
Potassium 919mg 110mg 24%
Protein 18.55g 7.66g 22%
Manganese 0.496mg 0.026mg 20%
Selenium 9.7µg 18%
Carbs 53.75g 11.94g 14%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.034mg 0.172mg 12%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Calories 446kcal 235kcal 11%
Saturated fat 3.67g 5.977g 10%
Vitamin B3 0.286mg 1.73mg 9%
Vitamin B5 0.056mg 0.43mg 7%
Vitamin B2 0.052mg 0.134mg 6%
Vitamin B6 0.037mg 0.12mg 6%
Phosphorus 92mg 59mg 5%
Monounsaturated fat 6.032g 7.584g 4%
Calcium 55mg 12mg 4%
Vitamin A 3µg 26µg 3%
Vitamin D 0IU 22IU 3%
Fats 19.4g 17.34g 3%
Vitamin D 0µg 0.6µg 3%
Folate 9µg 2µg 2%
Vitamin K 1.6µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 11.74g N/A
Tryptophan 0.326mg 0.082mg 0%
Threonine 0.683mg 0.334mg 0%
Isoleucine 0.956mg 0.334mg 0%
Leucine 1.572mg 0.6mg 0%
Lysine 1.386mg 0.663mg 0%
Methionine 0.417mg 0.196mg 0%
Phenylalanine 0.924mg 0.301mg 0%
Valine 1.491mg 0.356mg 0%
Histidine 0.515mg 0.279mg 0%

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
Spread
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +142.2%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +350.2%
Contains more OtherOther +36.7%
Contains more WaterWater +1239.6%

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
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -38.6%
Contains more Poly. FatPolyunsaturated fat +244.8%
Contains more Mono. FatMonounsaturated fat +25.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.