Wheat gluten vs. Pumpkin seed — In-Depth Nutrition Comparison
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A recap on differences between Wheat gluten and Pumpkin seed
- Wheat gluten has more Phosphorus, Iron, and Calcium, however, Pumpkin seed is higher in Zinc, Fiber, Copper, Magnesium, Potassium, and Monounsaturated Fat.
- Pumpkin seed covers your daily Zinc needs 86% more than Wheat gluten.
- Pumpkin seed contains 3 times less Phosphorus than Wheat gluten. Wheat gluten contains 260mg of Phosphorus, while Pumpkin seed contains 92mg.
- Wheat gluten has less Saturated Fat.
Food varieties used in this article are Vital wheat gluten and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Infographic
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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.
Contains
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Calcium
+158.2%
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Iron
+57.1%
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Phosphorus
+182.6%
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Magnesium
+948%
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Potassium
+819%
Contains
less
Sodium
-37.9%
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Zinc
+1111.8%
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Copper
+279.1%
Contains
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Calcium
+158.2%
Contains
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Iron
+57.1%
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Phosphorus
+182.6%
Contains
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Magnesium
+948%
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Potassium
+819%
Contains
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Sodium
-37.9%
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Zinc
+1111.8%
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Copper
+279.1%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+305.2%
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Water
+82.2%
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Fats
+948.6%
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Carbs
+289.8%
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Other
+280%
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+305.2%
Contains
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Water
+82.2%
Contains
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Fats
+948.6%
Contains
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Carbs
+289.8%
Contains
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Other
+280%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-92.6%
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Monounsaturated Fat
+3766.7%
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Polyunsaturated fat
+991.9%
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.156 g
Polyunsaturated fat:
0.81 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-92.6%
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Monounsaturated Fat
+3766.7%
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Polyunsaturated fat
+991.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.19g | 35.35g |
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| Protein | 75.16g | 18.55g |
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| Fats | 1.85g | 19.4g |
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| Carbs | 13.79g | 53.75g |
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| Calories | 370kcal | 446kcal |
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| Fiber | 0.6g | 18.4g |
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| Calcium | 142mg | 55mg |
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| Iron | 5.2mg | 3.31mg |
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| Magnesium | 25mg | 262mg |
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| Phosphorus | 260mg | 92mg |
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| Potassium | 100mg | 919mg |
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| Sodium | 29mg | 18mg |
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| Zinc | 0.85mg | 10.3mg |
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| Copper | 0.182mg | 0.69mg |
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| Manganese | 0.496mg |
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| Selenium | 39.7µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0mg | 0.034mg |
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| Vitamin B2 | 0mg | 0.052mg |
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| Vitamin B3 | 0mg | 0.286mg |
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| Vitamin B5 | 0mg | 0.056mg |
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| Vitamin B6 | 0mg | 0.037mg |
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| Folate | 0µg | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 0.272g | 3.67g |
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| Monounsaturated Fat | 0.156g | 6.032g |
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| Polyunsaturated fat | 0.81g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
0%
4%
Minerals Daily Need Coverage Score
68%
103%
Comparison summary
Which food is lower in Saturated Fat?
Wheat gluten is lower in Saturated Fat (difference - 3.398g)
Which food is lower in glycemic index?
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.