Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Khorasan wheat
  5. Compare
  6. Khorasan wheat vs. Pumpkin seed

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

Compare

Differences between Khorasan wheat and Pumpkin seed

  • Khorasan wheat has more Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B5, while Pumpkin seed has more Zinc, Magnesium, Fiber, and Copper.
  • Khorasan wheat's daily need coverage for Manganese is 97% higher.
  • Pumpkin seed contains 22 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Pumpkin seed contains 0.286mg.
  • The amount of Saturated Fat in Khorasan wheat is lower.

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

Infographic

Khorasan wheat 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.
Khorasan wheat
Khorasan wheat
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Manganese +451.4%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Manganese +451.4%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%

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.
Khorasan wheat
Khorasan wheat
7
:
5
Pumpkin seed
Pumpkin seed
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%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
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%
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 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +31.3%
Contains more Water +146%
Contains more Protein +27.6%
Contains more Fats +810.8%
Contains more Other +126.2%
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
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 +31.3%
Contains more Water +146%
Contains more Protein +27.6%
Contains more Fats +810.8%
Contains more Other +126.2%

Fat Type Comparison

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

Comparison summary table

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

People also compare

Khorasan wheat
Khorasan wheat vs Spelt
Spelt
Khorasan wheat
Khorasan wheat vs Teff
Teff
Khorasan wheat
Khorasan wheat vs Spaghetti
Spaghetti
Pumpkin seed
Pumpkin seed vs Seed
Seed
Pumpkin seed
Pumpkin seed vs Sunflower seed
Sunflower seed
Pumpkin seed
Pumpkin seed vs Pumpkin
Pumpkin

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
36%
Khorasan wheat
4%
Pumpkin seed
Minerals Daily Need Coverage Score
150%
Khorasan wheat
103%
Pumpkin seed

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.