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Pumpkin seed vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Amaranth grain

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron, however, Amaranth grain is higher in Manganese, Phosphorus, and Vitamin B6.
  • Pumpkin seed covers your daily Zinc needs 86% more than Amaranth grain.
  • Amaranth grain contains 9 times less Fiber than Pumpkin seed. Pumpkin seed contains 18.4g of Fiber, while Amaranth grain contains 2.1g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Amaranth grain, cooked.

Infographic

Pumpkin seed vs Amaranth grain infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +17%
Contains more Iron +57.6%
Contains more Magnesium +303.1%
Contains more Potassium +580.7%
Contains more Zinc +1097.7%
Contains more Copper +363.1%
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%
Contains more Manganese +72.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Calcium +17%
Contains more Iron +57.6%
Contains more Magnesium +303.1%
Contains more Potassium +580.7%
Contains more Zinc +1097.7%
Contains more Copper +363.1%
Contains more Phosphorus +60.9%
Contains less Sodium -66.7%
Contains more Manganese +72.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +205.4%
Contains more Folate +144.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +205.4%
Contains more Folate +144.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +388.2%
Contains more Fats +1127.8%
Contains more Carbs +187.6%
Contains more Other +393.5%
Contains more Water +1570.2%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Protein +388.2%
Contains more Fats +1127.8%
Contains more Carbs +187.6%
Contains more Other +393.5%
Contains more Water +1570.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Amaranth grain
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Amaranth grain Opinion
Net carbs 35.35g 16.59g Pumpkin seed
Protein 18.55g 3.8g Pumpkin seed
Fats 19.4g 1.58g Pumpkin seed
Carbs 53.75g 18.69g Pumpkin seed
Calories 446kcal 102kcal Pumpkin seed
Starch 16.23g Amaranth grain
Fiber 18.4g 2.1g Pumpkin seed
Calcium 55mg 47mg Pumpkin seed
Iron 3.31mg 2.1mg Pumpkin seed
Magnesium 262mg 65mg Pumpkin seed
Phosphorus 92mg 148mg Amaranth grain
Potassium 919mg 135mg Pumpkin seed
Sodium 18mg 6mg Amaranth grain
Zinc 10.3mg 0.86mg Pumpkin seed
Copper 0.69mg 0.149mg Pumpkin seed
Manganese 0.496mg 0.854mg Amaranth grain
Selenium 5.5µg Amaranth grain
Vitamin A 62IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.19mg Amaranth grain
Vitamin C 0.3mg Pumpkin seed
Vitamin B1 0.034mg 0.015mg Pumpkin seed
Vitamin B2 0.052mg 0.022mg Pumpkin seed
Vitamin B3 0.286mg 0.235mg Pumpkin seed
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg 0.113mg Amaranth grain
Folate 9µg 22µg Amaranth grain
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g Amaranth grain
Monounsaturated Fat 6.032g Pumpkin seed
Polyunsaturated fat 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
5%
Amaranth grain
Minerals Daily Need Coverage Score
103%
Pumpkin seed
43%
Amaranth grain

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.