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% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
