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Pumpkin seed vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.27g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.515g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.2)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Flour
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
39
Flour
Mineral Summary Score
86
Pumpkin seed
22
Flour

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
Flour
Contains more Calcium +266.7%
Contains more Potassium +758.9%
Contains more Magnesium +1090.9%
Contains more Copper +379.2%
Contains more Zinc +1371.4%
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%
Contains more Calcium +266.7%
Contains more Potassium +758.9%
Contains more Magnesium +1090.9%
Contains more Copper +379.2%
Contains more Zinc +1371.4%
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%

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
:
8
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folic acid (B9) +∞%

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
62%
Flour
Carbohydrates
54%
Pumpkin seed
76%
Flour
Fats
90%
Pumpkin seed
5%
Flour

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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 Flour Opinion
Calories 446 364 Pumpkin seed
Protein 18.55 10.33 Pumpkin seed
Fats 19.4 0.98 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.64 Flour
Calcium 55 15 Pumpkin seed
Potassium 919 107 Pumpkin seed
Magnesium 262 22 Pumpkin seed
Sugars 0.27 Flour
Fiber 18.4 2.7 Pumpkin seed
Copper 0.69 0.144 Pumpkin seed
Zinc 10.3 0.7 Pumpkin seed
Starch
Phosphorus 92 108 Flour
Sodium 18 2 Flour
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.034 0.785 Flour
Vitamin B2 0.052 0.494 Flour
Vitamin B3 0.286 5.904 Flour
Vitamin B5 0.056 0.438 Flour
Vitamin B6 0.037 0.044 Flour
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 0 154 Flour
Trans Fat
Saturated Fat 3.67 0.155 Flour
Monounsaturated Fat 6.032 0.087 Pumpkin seed
Polyunsaturated fat 8.844 0.413 Pumpkin seed
Tryptophan 0.326 0.127 Pumpkin seed
Threonine 0.683 0.281 Pumpkin seed
Isoleucine 0.956 0.357 Pumpkin seed
Leucine 1.572 0.71 Pumpkin seed
Lysine 1.386 0.228 Pumpkin seed
Methionine 0.417 0.183 Pumpkin seed
Phenylalanine 0.924 0.52 Pumpkin seed
Valine 1.491 0.415 Pumpkin seed
Histidine 0.515 0.23 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.