Spelt vs Pumpkin seed - In-Depth Nutrition Comparison
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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.
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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
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Contains
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Iron
+34.1%
Contains
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Phosphorus
+335.9%
Contains
less
Sodium
-55.6%
Contains
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Calcium
+103.7%
Contains
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Potassium
+136.9%
Contains
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Magnesium
+92.6%
Contains
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Copper
+35%
Contains
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Zinc
+214%
Contains
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Iron
+34.1%
Contains
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Phosphorus
+335.9%
Contains
less
Sodium
-55.6%
Contains
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Calcium
+103.7%
Contains
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Potassium
+136.9%
Contains
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Magnesium
+92.6%
Contains
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Copper
+35%
Contains
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Zinc
+214%
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
:
Contains
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Vitamin B1
+970.6%
Contains
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Vitamin B2
+117.3%
Contains
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Vitamin B3
+2292.7%
Contains
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Vitamin B5
+1807.1%
Contains
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Vitamin B6
+521.6%
Contains
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Folate
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+520%
Contains
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Vitamin B1
+970.6%
Contains
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Vitamin B2
+117.3%
Contains
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Vitamin B3
+2292.7%
Contains
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Vitamin B5
+1807.1%
Contains
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Vitamin B6
+521.6%
Contains
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Folate
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+520%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
4
Mineral Summary Score
92
120
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 the food
Protein
87%
111%
Carbohydrates
70%
54%
Fats
11%
90%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugars |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 3.264g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed contains less Sugars (difference - 6.82g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 338 | 446 |
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| Protein | 14.57 | 18.55 |
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| Fats | 2.43 | 19.4 |
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| Vitamin C | 0 | 0.3 |
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| Carbs | 70.19 | 53.75 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 |
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| Iron | 4.44 | 3.31 |
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| Calcium | 27 | 55 |
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| Potassium | 388 | 919 |
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| Magnesium | 136 | 262 |
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| Sugars | 6.82 |
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| Fiber | 10.7 | 18.4 |
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| Copper | 0.511 | 0.69 |
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| Zinc | 3.28 | 10.3 |
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| Starch | 53.92 |
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| Phosphorus | 401 | 92 |
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| Sodium | 8 | 18 |
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| Vitamin A | 10 | 62 |
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| Vitamin E | 0.79 |
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| Vitamin D | 0 |
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| Vitamin B1 | 0.364 | 0.034 |
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| Vitamin B2 | 0.113 | 0.052 |
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| Vitamin B3 | 6.843 | 0.286 |
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| Vitamin B5 | 1.068 | 0.056 |
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| Vitamin B6 | 0.23 | 0.037 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 3.6 |
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| Folate | 45 | 9 |
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| Trans Fat | |||
| Saturated Fat | 0.406 | 3.67 |
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| Monounsaturated Fat | 0.445 | 6.032 |
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| Polyunsaturated fat | 1.258 | 8.844 |
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| Tryptophan | 0.132 | 0.326 |
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| Threonine | 0.443 | 0.683 |
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| Isoleucine | 0.552 | 0.956 |
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| Leucine | 1.07 | 1.572 |
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| Lysine | 0.409 | 1.386 |
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| Methionine | 0.258 | 0.417 |
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| Phenylalanine | 0.737 | 0.924 |
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| Valine | 0.681 | 1.491 |
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| Histidine | 0.36 | 0.515 |
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| Fructose | 0.24 |
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