Spelt vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between spelt and pumpkin seeds
- Spelt has more manganese, vitamin B3, phosphorus, and vitamin B1; however, pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, and iron.
- Daily need coverage for zinc for pumpkin seeds is 82% higher.
- Pumpkin seeds have 9 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while pumpkin seeds have 0.286mg.
Food types used in this article are Spelt, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +63% |
| Contains less SodiumSodium | -72.2% |
| Contains more ManganeseManganese | +120% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +434.7% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +542.7% |
| Contains more IronIron | +98.2% |
| Contains more CopperCopper | +220.9% |
| Contains more ZincZinc | +724% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +202.9% |
| Contains more Vitamin B3Vitamin B3 | +798.6% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.25mg | 10.3mg | 82% |
| Polyunsaturated fat | 8.844g | 59% | |
| Fiber | 3.9g | 18.4g | 58% |
| Copper | 0.215mg | 0.69mg | 53% |
| Magnesium | 49mg | 262mg | 51% |
| Fats | 0.85g | 19.4g | 29% |
| Protein | 5.5g | 18.55g | 26% |
| Manganese | 1.091mg | 0.496mg | 26% |
| Potassium | 143mg | 919mg | 23% |
| Iron | 1.67mg | 3.31mg | 21% |
| Saturated fat | 3.67g | 17% | |
| Calories | 127kcal | 446kcal | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Vitamin B3 | 2.57mg | 0.286mg | 14% |
| Carbs | 26.44g | 53.75g | 9% |
| Starch | 19.57g | 8% | |
| Phosphorus | 150mg | 92mg | 8% |
| Selenium | 4µg | 7% | |
| Vitamin B1 | 0.103mg | 0.034mg | 6% |
| Calcium | 10mg | 55mg | 5% |
| Vitamin B6 | 0.08mg | 0.037mg | 3% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B2 | 0.03mg | 0.052mg | 2% |
| Sodium | 5mg | 18mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Folate | 13µg | 9µg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 22.54g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1379.1% |
| Contains more ProteinProtein | +237.3% |
| Contains more FatsFats | +2182.4% |
| Contains more CarbsCarbs | +103.3% |
| Contains more OtherOther | +484.6% |
