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Pumpkin seed vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 61)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 2.947g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.6)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Millet
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
24
Millet
Mineral Summary Score
86
Pumpkin seed
48
Millet

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Millet
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Equal in Iron - 3.01
Equal in Copper - 0.75
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Equal in Iron - 3.01
Equal in Copper - 0.75

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Millet
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
66%
Millet
Carbohydrates
54%
Pumpkin seed
73%
Millet
Fats
90%
Pumpkin seed
19%
Millet

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Millet Opinion
Calories 446 378 Pumpkin seed
Protein 18.55 11.02 Pumpkin seed
Fats 19.4 4.22 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.01 Pumpkin seed
Calcium 55 8 Pumpkin seed
Potassium 919 195 Pumpkin seed
Magnesium 262 114 Pumpkin seed
Sugars
Fiber 18.4 8.5 Pumpkin seed
Copper 0.69 0.75 Millet
Zinc 10.3 1.68 Pumpkin seed
Starch
Phosphorus 92 285 Millet
Sodium 18 5 Millet
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.034 0.421 Millet
Vitamin B2 0.052 0.29 Millet
Vitamin B3 0.286 4.72 Millet
Vitamin B5 0.056 0.848 Millet
Vitamin B6 0.037 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.723 Millet
Monounsaturated Fat 6.032 0.773 Pumpkin seed
Polyunsaturated fat 8.844 2.134 Pumpkin seed
Tryptophan 0.326 0.119 Pumpkin seed
Threonine 0.683 0.353 Pumpkin seed
Isoleucine 0.956 0.465 Pumpkin seed
Leucine 1.572 1.4 Pumpkin seed
Lysine 1.386 0.212 Pumpkin seed
Methionine 0.417 0.221 Pumpkin seed
Phenylalanine 0.924 0.58 Pumpkin seed
Valine 1.491 0.578 Pumpkin seed
Histidine 0.515 0.236 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.