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Malt vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Malt and Pumpkin seed

  • Malt has more Vitamin B12, and Vitamin B2, while Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 90% higher.
  • The amount of Saturated Fat in Malt is lower.

The food types used in this comparison are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Malt 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.
Contains more Calcium +78.2%
Contains more Iron +1476.2%
Contains more Magnesium +1646.7%
Contains more Potassium +434.3%
Contains less Sodium -70%
Contains more Zinc +2412.2%
Contains more Copper +1764.9%
Contains more Manganese +520%
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +78.2%
Contains more Iron +1476.2%
Contains more Magnesium +1646.7%
Contains more Potassium +434.3%
Contains less Sodium -70%
Contains more Zinc +2412.2%
Contains more Copper +1764.9%
Contains more Manganese +520%
Equal in Phosphorus - 92

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.
Malt
8
:
Contains more Vitamin A +53.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B5 +532.1%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +200%
Contains more Vitamin B3 +10.4%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
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 A +53.2%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B5 +532.1%
Contains more Vitamin B6 +24.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +200%
Contains more Vitamin B3 +10.4%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1707.6%
Contains more Protein +450.4%
Contains more Fats +489.7%
Contains more Carbs +379.9%
Contains more Other +375%
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
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 +1707.6%
Contains more Protein +450.4%
Contains more Fats +489.7%
Contains more Carbs +379.9%
Contains more Other +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +629.4%
Contains more Polyunsaturated fat +4151.9%
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +629.4%
Contains more Polyunsaturated fat +4151.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Pumpkin seed Opinion
Net carbs 10.7g 35.35g Pumpkin seed
Protein 3.37g 18.55g Pumpkin seed
Fats 3.29g 19.4g Pumpkin seed
Carbs 11.2g 53.75g Pumpkin seed
Calories 85kcal 446kcal Pumpkin seed
Sugar 6.68g Pumpkin seed
Fiber 0.5g 18.4g Pumpkin seed
Calcium 98mg 55mg Malt
Iron 0.21mg 3.31mg Pumpkin seed
Magnesium 15mg 262mg Pumpkin seed
Phosphorus 91mg 92mg Pumpkin seed
Potassium 172mg 919mg Pumpkin seed
Sodium 60mg 18mg Pumpkin seed
Zinc 0.41mg 10.3mg Pumpkin seed
Copper 0.037mg 0.69mg Pumpkin seed
Manganese 0.08mg 0.496mg Pumpkin seed
Selenium 5.4µg Malt
Vitamin A 95IU 62IU Malt
Vitamin A RAE 26µg 3µg Malt
Vitamin E 0.06mg Malt
Vitamin C 0.1mg 0.3mg Pumpkin seed
Vitamin B1 0.054mg 0.034mg Malt
Vitamin B2 0.184mg 0.052mg Malt
Vitamin B3 0.259mg 0.286mg Pumpkin seed
Vitamin B5 0.354mg 0.056mg Malt
Vitamin B6 0.046mg 0.037mg Malt
Folate 9µg 9µg
Vitamin B12 0.42µg 0µg Malt
Vitamin K 0.3µg Malt
Tryptophan 0.074mg 0.326mg Pumpkin seed
Threonine 0.143mg 0.683mg Pumpkin seed
Isoleucine 0.165mg 0.956mg Pumpkin seed
Leucine 0.268mg 1.572mg Pumpkin seed
Lysine 0.142mg 1.386mg Pumpkin seed
Methionine 0.074mg 0.417mg Pumpkin seed
Phenylalanine 0.15mg 0.924mg Pumpkin seed
Valine 0.193mg 1.491mg Pumpkin seed
Histidine 0.077mg 0.515mg Pumpkin seed
Cholesterol 10mg 0mg Pumpkin seed
Saturated Fat 1.883g 3.67g Malt
Monounsaturated Fat 0.827g 6.032g Pumpkin seed
Polyunsaturated fat 0.208g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
4%
Pumpkin seed
Minerals Daily Need Coverage Score
17%
Malt
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 10mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Malt
Malt is lower in Saturated Fat (difference - 1.787g)
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 59)
Which food is cheaper?
Malt
Malt is cheaper (difference - $1.2)
Which food is richer in vitamins?
Malt
Malt is relatively richer in vitamins

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.