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  6. Pumpkin seed vs. Khorasan wheat

Pumpkin seed vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Khorasan wheat

  • Pumpkin seed has more Zinc, Magnesium, Fiber, and Copper, while Khorasan wheat has more Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B5.
  • Khorasan wheat's daily need coverage for Manganese is 97% higher.
  • Khorasan wheat contains 19 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Khorasan wheat contains 0.196g.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wheat, KAMUT khorasan, uncooked.

Infographic

Pumpkin seed vs Khorasan wheat 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
Khorasan wheat
Khorasan wheat
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Manganese +451.4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Manganese +451.4%

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
5
:
7
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +27.6%
Contains more Fats +810.8%
Contains more Other +126.2%
Contains more Carbs +31.3%
Contains more Water +146%
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +27.6%
Contains more Fats +810.8%
Contains more Other +126.2%
Contains more Carbs +31.3%
Contains more Water +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +2731.9%
Contains more Polyunsaturated fat +1324.2%
Contains less Saturated Fat -94.7%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +2731.9%
Contains more Polyunsaturated fat +1324.2%
Contains less Saturated Fat -94.7%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Khorasan wheat Opinion
Net carbs 35.35g 59.48g Khorasan wheat
Protein 18.55g 14.54g Pumpkin seed
Fats 19.4g 2.13g Pumpkin seed
Carbs 53.75g 70.58g Khorasan wheat
Calories 446kcal 337kcal Pumpkin seed
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Pumpkin seed
Fiber 18.4g 11.1g Pumpkin seed
Calcium 55mg 22mg Pumpkin seed
Iron 3.31mg 3.77mg Khorasan wheat
Magnesium 262mg 130mg Pumpkin seed
Phosphorus 92mg 364mg Khorasan wheat
Potassium 919mg 403mg Pumpkin seed
Sodium 18mg 5mg Khorasan wheat
Zinc 10.3mg 3.68mg Pumpkin seed
Copper 0.69mg 0.506mg Pumpkin seed
Manganese 0.496mg 2.735mg Khorasan wheat
Selenium 81.5µg Khorasan wheat
Vitamin A 62IU 10IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.61mg Khorasan wheat
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.566mg Khorasan wheat
Vitamin B2 0.052mg 0.184mg Khorasan wheat
Vitamin B3 0.286mg 6.375mg Khorasan wheat
Vitamin B5 0.056mg 0.949mg Khorasan wheat
Vitamin B6 0.037mg 0.259mg Khorasan wheat
Folate 9µg Pumpkin seed
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.326mg 0.13mg Pumpkin seed
Threonine 0.683mg 0.442mg Pumpkin seed
Isoleucine 0.956mg 0.566mg Pumpkin seed
Leucine 1.572mg 1.112mg Pumpkin seed
Lysine 1.386mg 0.416mg Pumpkin seed
Methionine 0.417mg 0.251mg Pumpkin seed
Phenylalanine 0.924mg 0.772mg Pumpkin seed
Valine 1.491mg 0.687mg Pumpkin seed
Histidine 0.515mg 0.379mg Pumpkin seed
Trans Fat 0.005g Pumpkin seed
Saturated Fat 3.67g 0.196g Khorasan wheat
Monounsaturated Fat 6.032g 0.213g Pumpkin seed
Polyunsaturated fat 8.844g 0.621g Pumpkin seed
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Khorasan wheat
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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
103%
Pumpkin seed
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.2)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.