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  6. Semolina vs. Pumpkin seed

Semolina vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Semolina and Pumpkin seed different?

  • Semolina is higher in Vitamin B6, Vitamin B3, and Manganese, however, Pumpkin seed is richer in Zinc, Fiber, Magnesium, Copper, Iron, and Potassium.
  • Daily need coverage for Zinc from Pumpkin seed is 84% higher.
  • Semolina contains 18 times more Vitamin B3 than Pumpkin seed. While Semolina contains 5.048mg of Vitamin B3, Pumpkin seed contains only 0.286mg.
  • Semolina has less Saturated Fat.

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

Infographic

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

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.
Semolina
Semolina
6
:
4
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.052
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%
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%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Pumpkin seed
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
26%
Semolina
4%
Pumpkin seed
Minerals Daily Need Coverage Score
52%
Semolina
103%
Pumpkin seed

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.