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  6. Spinach raw vs. Pumpkin seeds

Spinach raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between spinach raw and pumpkin seeds

  • Spinach raw has more vitamin A, folate, vitamin C, manganese, and vitamin B6; however, pumpkin seeds are richer in zinc, fiber, copper, and magnesium.
  • Spinach raw covers your daily vitamin A needs 186% more than pumpkin seeds.
  • Pumpkin seeds have 94 times less vitamin C than spinach raw. Spinach raw has 28.1mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Spinach raw contains less saturated fat.

Specific food types used in this comparison are Spinach, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Spinach raw vs Pumpkin seeds 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more CalciumCalcium +80%
Contains more ManganeseManganese +80.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +231.6%
Contains more PotassiumPotassium +64.7%
Contains more IronIron +22.1%
Contains more CopperCopper +430.8%
Contains more ZincZinc +1843.4%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -77.2%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +9266.7%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +263.5%
Contains more Vitamin B3Vitamin B3 +153.1%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +427%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pumpkin seeds DV% diff.
Vitamin K 482.9µg 402%
Zinc 0.53mg 10.3mg 89%
Fiber 2.2g 18.4g 65%
Copper 0.13mg 0.69mg 62%
Polyunsaturated fat 0.165g 8.844g 58%
Vitamin A 469µg 3µg 52%
Folate 194µg 9µg 46%
Magnesium 79mg 262mg 44%
Vitamin C 28.1mg 0.3mg 31%
Protein 2.86g 18.55g 31%
Fats 0.39g 19.4g 29%
Calories 23kcal 446kcal 21%
Manganese 0.897mg 0.496mg 17%
Carbs 3.63g 53.75g 17%
Saturated fat 0.063g 3.67g 16%
Monounsaturated fat 0.01g 6.032g 15%
Vitamin E 2.03mg 14%
Vitamin B6 0.195mg 0.037mg 12%
Potassium 558mg 919mg 11%
Vitamin B2 0.189mg 0.052mg 11%
Iron 2.71mg 3.31mg 8%
Phosphorus 49mg 92mg 6%
Choline 19.3mg 4%
Vitamin B1 0.078mg 0.034mg 4%
Calcium 99mg 55mg 4%
Vitamin B3 0.724mg 0.286mg 3%
Sodium 79mg 18mg 3%
Selenium 1µg 2%
Net carbs 1.43g 35.35g N/A
Sugar 0.42g N/A
Vitamin B5 0.065mg 0.056mg 0%
Tryptophan 0.039mg 0.326mg 0%
Threonine 0.122mg 0.683mg 0%
Isoleucine 0.147mg 0.956mg 0%
Leucine 0.223mg 1.572mg 0%
Lysine 0.174mg 1.386mg 0%
Methionine 0.053mg 0.417mg 0%
Phenylalanine 0.129mg 0.924mg 0%
Valine 0.161mg 1.491mg 0%
Histidine 0.064mg 0.515mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +1931.1%
Contains more ProteinProtein +548.6%
Contains more FatsFats +4874.4%
Contains more CarbsCarbs +1380.7%
Contains more OtherOther +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +5260%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Pumpkin seeds - 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.