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  6. Wheat Bread vs. Pumpkin seed

Wheat Bread vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Wheat Bread and Pumpkin seed different?

  • Wheat Bread is richer in Manganese, Vitamin B3, Vitamin B1, and Vitamin B2, while Pumpkin seed is higher in Zinc, Fiber, Copper, Magnesium, and Potassium.
  • Pumpkin seed covers your daily need of Zinc 80% more than Wheat Bread.
  • Wheat Bread contains 33 times more Sodium than Pumpkin seed. Wheat Bread contains 601mg of Sodium, while Pumpkin seed contains 18mg.

Bread, wheat, toasted and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Calcium +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%
Contains more Manganese +177.6%
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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 +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%
Contains more Manganese +177.6%
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%

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.
Wheat Bread
Wheat Bread
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Water +438.4%
Contains more Protein +43.1%
Contains more Fats +354.3%
Contains more Other +37.2%
Equal in Carbs - 53.75
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Water +438.4%
Contains more Protein +43.1%
Contains more Fats +354.3%
Contains more Other +37.2%
Equal in Carbs - 53.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +492%
Contains more Polyunsaturated fat +414.2%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 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 -73.1%
Contains more Monounsaturated Fat +492%
Contains more Polyunsaturated fat +414.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Pumpkin seed
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Pumpkin seed Opinion
Net carbs 51.07g 35.35g Wheat Bread
Protein 12.96g 18.55g Pumpkin seed
Fats 4.27g 19.4g Pumpkin seed
Carbs 55.77g 53.75g Wheat Bread
Calories 313kcal 446kcal Pumpkin seed
Sugar 6.42g Pumpkin seed
Fiber 4.7g 18.4g Pumpkin seed
Calcium 165mg 55mg Wheat Bread
Iron 4.09mg 3.31mg Wheat Bread
Magnesium 59mg 262mg Pumpkin seed
Phosphorus 188mg 92mg Wheat Bread
Potassium 223mg 919mg Pumpkin seed
Sodium 601mg 18mg Pumpkin seed
Zinc 1.47mg 10.3mg Pumpkin seed
Copper 0.198mg 0.69mg Pumpkin seed
Manganese 1.377mg 0.496mg Wheat Bread
Selenium 33.4µg Wheat Bread
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0.3mg Pumpkin seed
Vitamin B1 0.439mg 0.034mg Wheat Bread
Vitamin B2 0.382mg 0.052mg Wheat Bread
Vitamin B3 6.25mg 0.286mg Wheat Bread
Vitamin B5 0.456mg 0.056mg Wheat Bread
Vitamin B6 0.153mg 0.037mg Wheat Bread
Folate 86µg 9µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.326mg Pumpkin seed
Threonine 0.299mg 0.683mg Pumpkin seed
Isoleucine 0.258mg 0.956mg Pumpkin seed
Leucine 0.461mg 1.572mg Pumpkin seed
Lysine 0.215mg 1.386mg Pumpkin seed
Methionine 0.105mg 0.417mg Pumpkin seed
Phenylalanine 0.315mg 0.924mg Pumpkin seed
Valine 0.31mg 1.491mg Pumpkin seed
Histidine 0.15mg 0.515mg Pumpkin seed
Saturated Fat 0.989g 3.67g Wheat Bread
Monounsaturated Fat 1.019g 6.032g Pumpkin seed
Polyunsaturated fat 1.72g 8.844g Pumpkin seed
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
4%
Pumpkin seed
Minerals Daily Need Coverage Score
89%
Wheat Bread
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.681g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.9)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 583mg)
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.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.