Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

Summary of differences between Spelt and Pumpkin seed

  • Spelt has more Manganese, Phosphorus, Vitamin B3, Vitamin B1, and Vitamin B5, while Pumpkin seed has more Zinc, Fiber, Magnesium, and Copper.
  • Spelt covers your daily need of Manganese 108% more than Pumpkin seed.
  • Spelt contains 24 times more Vitamin B3 than Pumpkin seed. While Spelt contains 6.843mg of Vitamin B3, Pumpkin seed contains only 0.286mg.
  • The amount of Saturated Fat in Spelt is lower.

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

Infographic

Spelt vs Pumpkin seed 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.
Contains more Iron +34.1%
Contains more Phosphorus +335.9%
Contains less Sodium -55.6%
Contains more Manganese +501.4%
Contains more Calcium +103.7%
Contains more Magnesium +92.6%
Contains more Potassium +136.9%
Contains more Zinc +214%
Contains more Copper +35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +34.1%
Contains more Phosphorus +335.9%
Contains less Sodium -55.6%
Contains more Manganese +501.4%
Contains more Calcium +103.7%
Contains more Magnesium +92.6%
Contains more Potassium +136.9%
Contains more Zinc +214%
Contains more Copper +35%

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.
Spelt
8
:
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%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +30.6%
Contains more Water +144.9%
Contains more Protein +27.3%
Contains more Fats +698.4%
Contains more Other +112.3%
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
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
Contains more Carbs +30.6%
Contains more Water +144.9%
Contains more Protein +27.3%
Contains more Fats +698.4%
Contains more Other +112.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1255.5%
Contains more Polyunsaturated fat +603%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1255.5%
Contains more Polyunsaturated fat +603%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Pumpkin seed
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Pumpkin seed Opinion
Net carbs 59.49g 35.35g Spelt
Protein 14.57g 18.55g Pumpkin seed
Fats 2.43g 19.4g Pumpkin seed
Carbs 70.19g 53.75g Spelt
Calories 338kcal 446kcal Pumpkin seed
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Pumpkin seed
Fiber 10.7g 18.4g Pumpkin seed
Calcium 27mg 55mg Pumpkin seed
Iron 4.44mg 3.31mg Spelt
Magnesium 136mg 262mg Pumpkin seed
Phosphorus 401mg 92mg Spelt
Potassium 388mg 919mg Pumpkin seed
Sodium 8mg 18mg Spelt
Zinc 3.28mg 10.3mg Pumpkin seed
Copper 0.511mg 0.69mg Pumpkin seed
Manganese 2.983mg 0.496mg Spelt
Selenium 11.7µg Spelt
Vitamin A 10IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.79mg Spelt
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.364mg 0.034mg Spelt
Vitamin B2 0.113mg 0.052mg Spelt
Vitamin B3 6.843mg 0.286mg Spelt
Vitamin B5 1.068mg 0.056mg Spelt
Vitamin B6 0.23mg 0.037mg Spelt
Folate 45µg 9µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.326mg Pumpkin seed
Threonine 0.443mg 0.683mg Pumpkin seed
Isoleucine 0.552mg 0.956mg Pumpkin seed
Leucine 1.07mg 1.572mg Pumpkin seed
Lysine 0.409mg 1.386mg Pumpkin seed
Methionine 0.258mg 0.417mg Pumpkin seed
Phenylalanine 0.737mg 0.924mg Pumpkin seed
Valine 0.681mg 1.491mg Pumpkin seed
Histidine 0.36mg 0.515mg Pumpkin seed
Saturated Fat 0.406g 3.67g Spelt
Monounsaturated Fat 0.445g 6.032g Pumpkin seed
Polyunsaturated fat 1.258g 8.844g Pumpkin seed
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
4%
Pumpkin seed
Minerals Daily Need Coverage Score
119%
Spelt
103%
Pumpkin seed

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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.