Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-96%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 559 kcal, 536 kcal less).

Higher Protein

+957%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

Higher Dietary Fiber

+173%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

Higher Vitamin C

+1379%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Spinach (Raw)

23 kcal1% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 23 kcal in Spinach (Raw) (+536 kcal, +2330%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Spinach (Raw)

2.9 g6% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Spinach (Raw)

3.6 g1% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 3.6 g in Spinach (Raw) (+7.1 g, +195%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Spinach (Raw)

2.2 g8% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Spinach (Raw)

0.39 g1% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.39 g in Spinach (Raw) (+48.7 g, +12477%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Spinach (Raw)

0.42 g1% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.42 g in Spinach (Raw) (+0.98 g, +233%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Vitamin A (RAE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+468 µg, +46800%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Spinach (Raw)

2.0 mg14% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 2.0 mg in Spinach (Raw) (+0.15 mg, +7%).

Vitamin KSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+476 µg, +6515%).

Folate (DFE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+136 µg, +234%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Spinach (Raw)

0.08 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.08 mg in Spinach (Raw) (+0.20 mg, +250%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Spinach (Raw)

0.19 mg15% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Spinach (Raw)

0.72 mg5% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.72 mg in Spinach (Raw) (+4.3 mg, +589%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Spinach (Raw)

0.07 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.07 mg in Spinach (Raw) (+0.69 mg, +1054%).

Vitamin B6Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.14 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+72.0 mg, +1029%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Spinach (Raw)

558 mg12% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 558 mg in Spinach (Raw) (+251 mg, +45%).

CalciumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+53.0 mg, +115%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Spinach (Raw)

2.7 mg15% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.7 mg in Spinach (Raw) (+6.1 mg, +225%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Spinach (Raw)

79.0 mg19% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 79.0 mg in Spinach (Raw) (+513 mg, +649%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Spinach (Raw)

49.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 49.0 mg in Spinach (Raw) (+1,184 mg, +2416%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Spinach (Raw)

0.53 mg5% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.53 mg in Spinach (Raw) (+7.3 mg, +1374%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Spinach (Raw)

0.06 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.06 g in Spinach (Raw) (+8.6 g, +13646%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Spinach (Raw)

7 kcal

Pumpkin Seeds (Pepitas) provides 56 kcal vs 7 kcal in Spinach (Raw) (+49 kcal, +710%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Spinach (Raw)

0.86 g2% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.86 g in Spinach (Raw) (+2.2 g, +252%).

CarbohydratesSimilar

Pumpkin Seeds (Pepitas)

1.1 g

Spinach (Raw)

1.1 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of carbohydrates (1.1 g).

Dietary FiberSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Spinach (Raw)

0.66 g2% DV

Spinach (Raw) provides 0.66 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.06 g, +10%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Spinach (Raw)

0.12 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.12 g in Spinach (Raw) (+4.8 g, +4092%).

Total SugarsSimilar

Pumpkin Seeds (Pepitas)

0.14 g

Spinach (Raw)

0.13 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of total sugars (0.14 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+8.2 mg, +4337%).

Vitamin A (RAE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+141 µg, +140600%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +179%).

Vitamin KSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+144 µg, +19745%).

Folate (DFE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+52 µg, +903%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Spinach (Raw)

0.02 mg2% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Spinach (Raw)

0.06 mg4% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Spinach (Raw)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.22 mg in Spinach (Raw) (+0.28 mg, +130%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Spinach (Raw)

0.02 mg

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.02 mg).

Vitamin B6Similar

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Spinach (Raw)

0.06 mg3% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+23.0 mg, +3286%).

PotassiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+86.5 mg, +107%).

CalciumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+25.1 mg, +546%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Spinach (Raw)

0.81 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.81 mg in Spinach (Raw) (+0.07 mg, +8%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Spinach (Raw)

23.7 mg6% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 23.7 mg in Spinach (Raw) (+35.5 mg, +150%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Spinach (Raw)

14.7 mg1% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 14.7 mg in Spinach (Raw) (+109 mg, +739%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Spinach (Raw)

0.16 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.16 mg in Spinach (Raw) (+0.62 mg, +391%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Spinach (Raw)

0.02 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Spinach (Raw) (+0.85 g, +4482%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+7.0 g, +129%).

CarbohydratesSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+13.9 g, +719%).

Dietary FiberSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+8.5 g, +786%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Spinach (Raw)

1.7 g2% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.7 g in Spinach (Raw) (+7.1 g, +420%).

Total SugarsSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+1.6 g, +625%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+122 mg, +35641%).

Vitamin A (RAE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+2,040 µg, +1133317%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+8.4 mg, +2150%).

Vitamin KSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2,099 µg, +159764%).

Folate (DFE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+833 µg, +7983%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +590%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.79 mg, +2885%).

Niacin (Vitamin B3)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +251%).

Pantothenic Acid (B5)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +109%).

Vitamin B6Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +3195%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+342 mg, +27174%).

PotassiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+2,282 mg, +1567%).

CalciumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+422 mg, +5101%).

IronSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+10.2 mg, +643%).

MagnesiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 107 mg in Pumpkin Seeds (Pepitas) (+237 mg, +222%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Spinach (Raw)

213 mg17% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 213 mg in Spinach (Raw) (+8.8 mg, +4%).

ZincSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.4 mg in Pumpkin Seeds (Pepitas) (+0.90 mg, +64%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Spinach (Raw)

0.27 g1% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.27 g in Spinach (Raw) (+1.3 g, +469%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (302 kcal).

ProteinSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+21.0 g, +128%).

CarbohydratesSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+41.6 g, +718%).

Dietary FiberSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+25.4 g, +785%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Spinach (Raw)

5.1 g7% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 5.1 g in Spinach (Raw) (+21.4 g, +421%).

Total SugarsSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+4.7 g, +624%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+365 mg, +35614%).

Vitamin A (RAE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+6,115 µg, +1132448%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+25.3 mg, +2149%).

Vitamin KSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+6,293 µg, +159642%).

Folate (DFE)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+2,498 µg, +7977%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.87 mg, +590%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.4 mg, +2883%).

Niacin (Vitamin B3)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+6.7 mg, +251%).

Pantothenic Acid (B5)Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.44 mg, +109%).

Vitamin B6Spinach (Raw) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +3193%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Spinach (Raw)

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1,026 mg, +27153%).

PotassiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+6,839 mg, +1566%).

CalciumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+1,266 mg, +5097%).

IronSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+30.6 mg, +642%).

MagnesiumSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 320 mg in Pumpkin Seeds (Pepitas) (+710 mg, +222%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Spinach (Raw)

639 mg51% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 639 mg in Spinach (Raw) (+26.9 mg, +4%).

ZincSpinach (Raw) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 4.2 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +64%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Spinach (Raw)

0.82 g4% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.82 g in Spinach (Raw) (+3.9 g, +469%).

Pumpkin Seeds (Pepitas) vs Spinach (Raw)

Pumpkin Seeds (Pepitas)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary