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  6. Pumpkin seed vs. Semolina

Pumpkin seed vs. Semolina — In-Depth Nutrition Comparison

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How are Pumpkin seed and Semolina different?

  • Pumpkin seed is higher in Zinc, Fiber, Magnesium, Copper, Iron, and Potassium, however, Semolina is richer in Vitamin B6, Vitamin B3, and Manganese.
  • Daily need coverage for Zinc from Pumpkin seed is 84% higher.
  • Pumpkin seed contains 12 times more Saturated Fat than Semolina. While Pumpkin seed contains 3.67g of Saturated Fat, Semolina contains only 0.294g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Pumpkin seed vs Semolina 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.
Pumpkin seed
Pumpkin seed
5
:
5
Semolina
Semolina
Contains more Iron +347.3%
Contains more Magnesium +870.4%
Contains more Potassium +428.2%
Contains more Zinc +909.8%
Contains more Copper +143%
Contains more Calcium +29.1%
Contains more Phosphorus +66.3%
Contains less Sodium -88.9%
Contains more Manganese +108.7%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +347.3%
Contains more Magnesium +870.4%
Contains more Potassium +428.2%
Contains more Zinc +909.8%
Contains more Copper +143%
Contains more Calcium +29.1%
Contains more Phosphorus +66.3%
Contains less Sodium -88.9%
Contains more Manganese +108.7%

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.
Pumpkin seed
Pumpkin seed
4
:
6
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +12.5%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Equal in Vitamin B2 - 0.05
Pumpkin seed
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%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +12.5%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Semolina
Semolina
Contains more Protein +147%
Contains more Fats +1783.5%
Contains more Other +435.2%
Contains more Carbs +50.5%
Contains more Water +119.1%
Pumpkin seed
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
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +147%
Contains more Fats +1783.5%
Contains more Other +435.2%
Contains more Carbs +50.5%
Contains more Water +119.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +2238%
Contains more Polyunsaturated fat +2646.6%
Contains less Saturated Fat -92%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +2238%
Contains more Polyunsaturated fat +2646.6%
Contains less Saturated Fat -92%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Semolina Opinion
Net carbs 35.35g 79.09g Semolina
Protein 18.55g 7.51g Pumpkin seed
Fats 19.4g 1.03g Pumpkin seed
Carbs 53.75g 80.89g Semolina
Calories 446kcal 374kcal Pumpkin seed
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Pumpkin seed
Fiber 18.4g 1.8g Pumpkin seed
Calcium 55mg 71mg Semolina
Iron 3.31mg 0.74mg Pumpkin seed
Magnesium 262mg 27mg Pumpkin seed
Phosphorus 92mg 153mg Semolina
Potassium 919mg 174mg Pumpkin seed
Sodium 18mg 2mg Semolina
Zinc 10.3mg 1.02mg Pumpkin seed
Copper 0.69mg 0.284mg Pumpkin seed
Manganese 0.496mg 1.035mg Semolina
Selenium 19.9µg Semolina
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.03mg Semolina
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.224mg Semolina
Vitamin B2 0.052mg 0.05mg Pumpkin seed
Vitamin B3 0.286mg 5.048mg Semolina
Vitamin B5 0.056mg 0.672mg Semolina
Vitamin B6 0.037mg 0.452mg Semolina
Folate 9µg 8µg Pumpkin seed
Vitamin K 0.1µg Semolina
Tryptophan 0.326mg 0.103mg Pumpkin seed
Threonine 0.683mg 0.271mg Pumpkin seed
Isoleucine 0.956mg 0.339mg Pumpkin seed
Leucine 1.572mg 0.656mg Pumpkin seed
Lysine 1.386mg 0.215mg Pumpkin seed
Methionine 0.417mg 0.183mg Pumpkin seed
Phenylalanine 0.924mg 0.398mg Pumpkin seed
Valine 1.491mg 0.47mg Pumpkin seed
Histidine 0.515mg 0.185mg Pumpkin seed
Saturated Fat 3.67g 0.294g Semolina
Monounsaturated Fat 6.032g 0.258g Pumpkin seed
Polyunsaturated fat 8.844g 0.322g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
103%
Pumpkin seed
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.376g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 54)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.33g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.