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Spaghetti squash vs Pumpkin seed
CALORIC DENSITY
Spaghetti squash, wntr, raw
Pumpkin seed, pumpkin & squash seed kernels, dried
0.31
5.41
11492
12014

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.

*All our data comes from the USDA Nutrient Database.
Spaghetti squash
Pumpkin seed
Protein = 4g
Protein = 9g
Carbohydrates = 45g
Carbohydrates = 7g
Fat = 4g
Fat = 17g
Fiber = 0g
Fiber = 1g
Monounsaturated = 0g
Monounsaturated = 5g
Polyunsaturated = 2g
Polyunsaturated = 8g
Saturated Fat = 1g
Saturated Fat = 3g
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
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 0%
Choline = 5%
Vitamin A = 3%
Vitamin A = 1%
Vitamin C = 18%
Vitamin C = 1%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 24%
Nutrientspaghetti squashpumpkin seed
Choline0%5%
Vitamin A3%1%
Vitamin C18%1%
Vitamin E0%0%
Vitamin K0%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)

Vitamin B1 = 24%
Vitamin B1 = 8%
Vitamin B2 = 11%
Vitamin B2 = 11%
Vitamin B3 = 51%
Vitamin B3 = 5%
Vitamin B5 = 47%
Vitamin B5 = 3%
Vitamin B6 = 59%
Vitamin B6 = 8%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientspaghetti squashpumpkin seed
Vitamin B124%8%
Vitamin B211%11%
Vitamin B351%5%
Vitamin B547%3%
Vitamin B659%8%
Vitamin B120%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.

Sodium = 7%
Sodium = 0%
Potassium = 20%
Potassium = 9%
Calcium = 30%
Calcium = 3%
Magnesium = 22%
Magnesium = 57%
Phosphorus = 13%
Phosphorus = 75%
Iron = 33%
Iron = 92%
Manganese = 35%
Manganese = 49%
Selenium = 4%
Selenium = 5%
Copper = 24%
Copper = 51%
Zinc = 13%
Zinc = 29%
Nutrientspaghetti squashpumpkin seed
Sodium7%0%
Potasium20%9%
Calcium30%3%
Magnesium22%57%
Phosphorus13%75%
Iron33%92%
Manganese35%49%
Selenium4%5%
Copper24%51%
Zinc13%29%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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