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Pumpkin seed vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.216g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Wheat
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
25
Wheat
Mineral Summary Score
86
Pumpkin seed
67
Wheat

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
Wheat
Contains more Calcium +61.8%
Contains more Potassium +113.2%
Contains more Magnesium +81.9%
Contains more Copper +24.8%
Contains more Zinc +147.6%
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Equal in Iron - 3.52
Contains more Calcium +61.8%
Contains more Potassium +113.2%
Contains more Magnesium +81.9%
Contains more Copper +24.8%
Contains more Zinc +147.6%
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Equal in Iron - 3.52

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
:
5
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%

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
82%
Wheat
Carbohydrates
54%
Pumpkin seed
71%
Wheat
Fats
90%
Pumpkin seed
11%
Wheat

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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 Wheat Opinion
Calories 446 339 Pumpkin seed
Protein 18.55 13.68 Pumpkin seed
Fats 19.4 2.47 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.52 Wheat
Calcium 55 34 Pumpkin seed
Potassium 919 431 Pumpkin seed
Magnesium 262 144 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.553 Pumpkin seed
Zinc 10.3 4.16 Pumpkin seed
Starch
Phosphorus 92 508 Wheat
Sodium 18 2 Wheat
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.419 Wheat
Vitamin B2 0.052 0.121 Wheat
Vitamin B3 0.286 6.738 Wheat
Vitamin B5 0.056 0.935 Wheat
Vitamin B6 0.037 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.454 Wheat
Monounsaturated Fat 6.032 0.344 Pumpkin seed
Polyunsaturated fat 8.844 0.978 Pumpkin seed
Tryptophan 0.326 0.176 Pumpkin seed
Threonine 0.683 0.366 Pumpkin seed
Isoleucine 0.956 0.533 Pumpkin seed
Leucine 1.572 0.934 Pumpkin seed
Lysine 1.386 0.303 Pumpkin seed
Methionine 0.417 0.221 Pumpkin seed
Phenylalanine 0.924 0.681 Pumpkin seed
Valine 1.491 0.594 Pumpkin seed
Histidine 0.515 0.322 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.