Compare Spinach Nutrition Facts: Health Benefits & Why It's a Superfood vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Spinach Nutrition Facts: Health Benefits & Why It's a Superfood
Vegetables
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Protein
2.4 G
✓33.3 G
Total Fat
0 G
✓46.7 G
Carbs
3.5 G
✓13.3 G
Calories
29 KCAL
✓567 KCAL
Total Sugars
0 G
0 G
Fiber
2.4 G
✓6.7 G
Calcium
✓94 MG
0 MG
Iron
2.7 MG
✓9 MG
Potassium
553 MG
✓700 MG
Sodium
✓76 MG
17 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Vitamin C
✓28.2 MG
0 MG
Folate
✓116 UG
0 UG
Vitamin K
✓482 UG
0 UG
Sugars, added
0 G
0 G
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓15 G
Vitamin A
✓471 UG
0 UG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Visual Comparison
Protein2.4 G vs 33.3 G
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Calories29 vs 567
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat0 vs 46.7
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Calcium94 vs 0
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodPumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is weight management or increasing your intake of vitamins and minerals without adding many calories, spinach is the clear winner due to its extremely low caloric density. However, if you are looking to build muscle or need a nutrient-dense snack to sustain your energy levels, pumpkin seeds are the better choice because they provide an excellent source of plant-based protein and healthy fats.