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Pumpkin seed vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Millet

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese, however, Millet is higher in Vitamin B3, and Vitamin B1.
  • Pumpkin seed covers your daily Zinc needs 85% more than Millet.
  • Millet contains 21 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Millet contains 0.172g.

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

Infographic

Pumpkin seed vs Millet 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 +1733.3%
Contains more Iron +425.4%
Contains more Magnesium +495.5%
Contains more Potassium +1382.3%
Contains more Zinc +1031.9%
Contains more Copper +328.6%
Contains more Manganese +82.4%
Contains less Sodium -88.9%
Equal in Phosphorus - 100
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 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1733.3%
Contains more Iron +425.4%
Contains more Magnesium +495.5%
Contains more Potassium +1382.3%
Contains more Zinc +1031.9%
Contains more Copper +328.6%
Contains more Manganese +82.4%
Contains less Sodium -88.9%
Equal in Phosphorus - 100

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.
:
8
Millet
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B3 +365%
Contains more Vitamin B5 +205.4%
Contains more Vitamin B6 +191.9%
Contains more Folate +111.1%
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 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B3 +365%
Contains more Vitamin B5 +205.4%
Contains more Vitamin B6 +191.9%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +428.5%
Contains more Fats +1840%
Contains more Carbs +127.1%
Contains more Other +826.8%
Contains more Water +1486.9%
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% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +428.5%
Contains more Fats +1840%
Contains more Carbs +127.1%
Contains more Other +826.8%
Contains more Water +1486.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3178.3%
Contains more Polyunsaturated fat +1640.9%
Contains less Saturated Fat -95.3%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +3178.3%
Contains more Polyunsaturated fat +1640.9%
Contains less Saturated Fat -95.3%

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 Millet
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Millet Opinion
Net carbs 35.35g 22.37g Pumpkin seed
Protein 18.55g 3.51g Pumpkin seed
Fats 19.4g 1g Pumpkin seed
Carbs 53.75g 23.67g Pumpkin seed
Calories 446kcal 119kcal Pumpkin seed
Sugar 0.13g Pumpkin seed
Fiber 18.4g 1.3g Pumpkin seed
Calcium 55mg 3mg Pumpkin seed
Iron 3.31mg 0.63mg Pumpkin seed
Magnesium 262mg 44mg Pumpkin seed
Phosphorus 92mg 100mg Millet
Potassium 919mg 62mg Pumpkin seed
Sodium 18mg 2mg Millet
Zinc 10.3mg 0.91mg Pumpkin seed
Copper 0.69mg 0.161mg Pumpkin seed
Manganese 0.496mg 0.272mg Pumpkin seed
Selenium 0.9µg Millet
Vitamin A 62IU 3IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.02mg Millet
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.106mg Millet
Vitamin B2 0.052mg 0.082mg Millet
Vitamin B3 0.286mg 1.33mg Millet
Vitamin B5 0.056mg 0.171mg Millet
Vitamin B6 0.037mg 0.108mg Millet
Folate 9µg 19µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.326mg 0.038mg Pumpkin seed
Threonine 0.683mg 0.113mg Pumpkin seed
Isoleucine 0.956mg 0.148mg Pumpkin seed
Leucine 1.572mg 0.446mg Pumpkin seed
Lysine 1.386mg 0.067mg Pumpkin seed
Methionine 0.417mg 0.07mg Pumpkin seed
Phenylalanine 0.924mg 0.185mg Pumpkin seed
Valine 1.491mg 0.184mg Pumpkin seed
Histidine 0.515mg 0.075mg Pumpkin seed
Saturated Fat 3.67g 0.172g Millet
Monounsaturated Fat 6.032g 0.184g Pumpkin seed
Polyunsaturated fat 8.844g 0.508g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Millet
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
10%
Millet
Minerals Daily Need Coverage Score
103%
Pumpkin seed
22%
Millet

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 3.498g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
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)

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.