Spread vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the main differences between spread and pumpkin seeds?
- Spread is richer in vitamin B12, yet pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
- Pumpkin seeds' daily need coverage for zinc is 84% higher.
- Pumpkin seeds contain less cholesterol.
We used Sandwich spread, pork, beef and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +3175% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +735.5% |
| Contains more IronIron | +319% |
| Contains more CopperCopper | +430.8% |
| Contains more ZincZinc | +909.8% |
| Contains more PhosphorusPhosphorus | +55.9% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +1807.7% |
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 AVitamin A | +766.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.9% |
| Contains more Vitamin B2Vitamin B2 | +157.7% |
| Contains more Vitamin B3Vitamin B3 | +504.9% |
| Contains more Vitamin B5Vitamin B5 | +667.9% |
| Contains more Vitamin B6Vitamin B6 | +224.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.02mg | 10.3mg | 84% |
| Fiber | 0.2g | 18.4g | 73% |
| Copper | 0.13mg | 0.69mg | 62% |
| Magnesium | 8mg | 262mg | 60% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Sodium | 1013mg | 18mg | 43% |
| Polyunsaturated fat | 2.565g | 8.844g | 42% |
| Iron | 0.79mg | 3.31mg | 32% |
| Potassium | 110mg | 919mg | 24% |
| Protein | 7.66g | 18.55g | 22% |
| Manganese | 0.026mg | 0.496mg | 20% |
| Selenium | 9.7µg | 18% | |
| Carbs | 11.94g | 53.75g | 14% |
| Cholesterol | 38mg | 0mg | 13% |
| Vitamin B1 | 0.172mg | 0.034mg | 12% |
| Vitamin E | 1.74mg | 12% | |
| Choline | 62.3mg | 11% | |
| Calories | 235kcal | 446kcal | 11% |
| Saturated fat | 5.977g | 3.67g | 10% |
| Vitamin B3 | 1.73mg | 0.286mg | 9% |
| Vitamin B5 | 0.43mg | 0.056mg | 7% |
| Vitamin B2 | 0.134mg | 0.052mg | 6% |
| Vitamin B6 | 0.12mg | 0.037mg | 6% |
| Phosphorus | 59mg | 92mg | 5% |
| Monounsaturated fat | 7.584g | 6.032g | 4% |
| Calcium | 12mg | 55mg | 4% |
| Vitamin A | 26µg | 3µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Fats | 17.34g | 19.4g | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Folate | 2µg | 9µg | 2% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 11.74g | 35.35g | N/A |
| Tryptophan | 0.082mg | 0.326mg | 0% |
| Threonine | 0.334mg | 0.683mg | 0% |
| Isoleucine | 0.334mg | 0.956mg | 0% |
| Leucine | 0.6mg | 1.572mg | 0% |
| Lysine | 0.663mg | 1.386mg | 0% |
| Methionine | 0.196mg | 0.417mg | 0% |
| Phenylalanine | 0.301mg | 0.924mg | 0% |
| Valine | 0.356mg | 1.491mg | 0% |
| Histidine | 0.279mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1239.6% |
| Contains more ProteinProtein | +142.2% |
| Contains more FatsFats | +11.9% |
| Contains more CarbsCarbs | +350.2% |
| Contains more OtherOther | +36.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +25.7% |
| Contains less Sat. FatSaturated fat | -38.6% |
| Contains more Poly. FatPolyunsaturated fat | +244.8% |