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
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" chart 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
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
+∞%
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
+∞%
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in glycemic index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 35.35g |
|
| Protein | 14.57g | 18.55g |
|
| Fats | 2.43g | 19.4g |
|
| Carbs | 70.19g | 53.75g |
|
| Calories | 338kcal | 446kcal |
|
| Starch | 53.92g | g |
|
| Fructose | 0.24g | g |
|
| Sugar | 6.82g | g |
|
| Fiber | 10.7g | 18.4g |
|
| Calcium | 27mg | 55mg |
|
| Iron | 4.44mg | 3.31mg |
|
| Magnesium | 136mg | 262mg |
|
| Phosphorus | 401mg | 92mg |
|
| Potassium | 388mg | 919mg |
|
| Sodium | 8mg | 18mg |
|
| Zinc | 3.28mg | 10.3mg |
|
| Copper | 0.511mg | 0.69mg |
|
| Vitamin A | 10IU | 62IU |
|
| Vitamin E | 0.79mg | mg |
|
| Vitamin D | IU | 0IU |
|
| Vitamin D | µg | 0µg |
|
| Vitamin C | 0mg | 0.3mg |
|
| Vitamin B1 | 0.364mg | 0.034mg |
|
| Vitamin B2 | 0.113mg | 0.052mg |
|
| Vitamin B3 | 6.843mg | 0.286mg |
|
| Vitamin B5 | 1.068mg | 0.056mg |
|
| Vitamin B6 | 0.23mg | 0.037mg |
|
| Folate | 45µg | 9µg |
|
| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.6µg | µg |
|
| Tryptophan | 0.132mg | 0.326mg |
|
| Threonine | 0.443mg | 0.683mg |
|
| Isoleucine | 0.552mg | 0.956mg |
|
| Leucine | 1.07mg | 1.572mg |
|
| Lysine | 0.409mg | 1.386mg |
|
| Methionine | 0.258mg | 0.417mg |
|
| Phenylalanine | 0.737mg | 0.924mg |
|
| Valine | 0.681mg | 1.491mg |
|
| Histidine | 0.36mg | 0.515mg |
|
| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.406g | 3.67g |
|
| Monounsaturated Fat | 0.445g | 6.032g |
|
| Polyunsaturated fat | 1.258g | 8.844g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
People also compare
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
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 food.
Protein
87%
111%
Carbohydrates
70%
54%
Fats
11%
90%
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 is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 6.82g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)