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  6. Malt vs. Pumpkin seeds

Malt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between Malt and Pumpkin seeds

  • Malt has more Vitamin B12, and Vitamin B2, while Pumpkin seeds has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seeds' 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 seeds 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.
Malt
Malt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +78.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +1476.2%
Contains more CopperCopper +1764.9%
Contains more ZincZinc +2412.2%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +520%
~equal in Phosphorus ~92mg

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
Malt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 5.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +53.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B5Vitamin B5 +532.1%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +10.4%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
Malt
1
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 WaterWater +1707.6%
Contains more ProteinProtein +450.4%
Contains more FatsFats +489.7%
Contains more CarbsCarbs +379.9%
Contains more OtherOther +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
Malt
1
65% 28% 7%
Saturated Fat: Sat. Fat 1.883 g
Monounsaturated Fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -48.7%
Contains more Mono. FatMonounsaturated Fat +629.4%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 seeds Opinion
Calories 85kcal 446kcal Pumpkin seeds
Protein 3.37g 18.55g Pumpkin seeds
Fats 3.29g 19.4g Pumpkin seeds
Vitamin C 0.1mg 0.3mg Pumpkin seeds
Net carbs 10.7g 35.35g Pumpkin seeds
Carbs 11.2g 53.75g Pumpkin seeds
Cholesterol 10mg 0mg Pumpkin seeds
Magnesium 15mg 262mg Pumpkin seeds
Calcium 98mg 55mg Malt
Potassium 172mg 919mg Pumpkin seeds
Iron 0.21mg 3.31mg Pumpkin seeds
Sugar 6.68g Pumpkin seeds
Fiber 0.5g 18.4g Pumpkin seeds
Copper 0.037mg 0.69mg Pumpkin seeds
Zinc 0.41mg 10.3mg Pumpkin seeds
Phosphorus 91mg 92mg Pumpkin seeds
Sodium 60mg 18mg Pumpkin seeds
Vitamin A 95IU 62IU Malt
Vitamin A 26µg 3µg Malt
Vitamin E 0.06mg Malt
Manganese 0.08mg 0.496mg Pumpkin seeds
Selenium 5.4µg Malt
Vitamin B1 0.054mg 0.034mg Malt
Vitamin B2 0.184mg 0.052mg Malt
Vitamin B3 0.259mg 0.286mg Pumpkin seeds
Vitamin B5 0.354mg 0.056mg Malt
Vitamin B6 0.046mg 0.037mg Malt
Vitamin B12 0.42µg 0µg Malt
Vitamin K 0.3µg Malt
Folate 9µg 9µg
Saturated Fat 1.883g 3.67g Malt
Monounsaturated Fat 0.827g 6.032g Pumpkin seeds
Polyunsaturated fat 0.208g 8.844g Pumpkin seeds
Tryptophan 0.074mg 0.326mg Pumpkin seeds
Threonine 0.143mg 0.683mg Pumpkin seeds
Isoleucine 0.165mg 0.956mg Pumpkin seeds
Leucine 0.268mg 1.572mg Pumpkin seeds
Lysine 0.142mg 1.386mg Pumpkin seeds
Methionine 0.074mg 0.417mg Pumpkin seeds
Phenylalanine 0.15mg 0.924mg Pumpkin seeds
Valine 0.193mg 1.491mg Pumpkin seeds
Histidine 0.077mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Malt
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
17%
Malt
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 seeds - 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.