First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Spaghetti squash | Pumpkin seed |
Nutrient | spaghetti squash | pumpkin seed |
Protein | 4g | 9g |
Carbohydrate | 45g | 7g |
Fiber | 0g | 1g |
Fat | 4g | 17g |
Monounsat. Fat | 0g | 17g |
Polyunsat. Fat | 2g | 8g |
Saturated Fat | 1g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Nutrient | spaghetti squash | pumpkin seed |
Choline | 0% | 5% |
Vitamin A | 3% | 1% |
Vitamin C | 18% | 1% |
Vitamin E | 0% | 0% |
Vitamin K | 0% | 24% |
Spaghetti squash have significantly more Vitamins C than pumpkin seed. Pumpkin seed have significantly more Vitamins K than spaghetti squash. Spaghetti squash are a good source of Thiamin, Potassium, Magnesium, Calcium, Iron. Spaghetti squash are a great source of Niacin, Pantothenic Acid, Vitamin B6. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | spaghetti squash | pumpkin seed |
Vitamin B1 | 24% | 8% |
Vitamin B2 | 11% | 11% |
Vitamin B3 | 51% | 5% |
Vitamin B5 | 47% | 3% |
Vitamin B6 | 59% | 8% |
Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Nutrient | spaghetti squash | pumpkin seed |
Sodium | 7% | 0% |
Potasium | 20% | 9% |
Calcium | 30% | 3% |
Magnesium | 22% | 57% |
Phosphorus | 13% | 75% |
Iron | 33% | 92% |
Manganese | 35% | 49% |
Selenium | 4% | 5% |
Copper | 24% | 51% |
Zinc | 13% | 29% |