Millet flour vs. Pumpkin seed — In-Depth Nutrition Comparison
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Significant differences between Millet flour and Pumpkin seed
- Millet flour has more Vitamin B3, Vitamin B1, Phosphorus, Vitamin B6, Vitamin B5, and Manganese, however, Pumpkin seed is richer in Zinc, Fiber, Magnesium, and Potassium.
- Pumpkin seed covers your daily Zinc needs 70% more than Millet flour.
- Pumpkin seed has 23 times less Vitamin B5 than Millet flour. Millet flour has 1.267mg of Vitamin B5, while Pumpkin seed has 0.056mg.
Specific food types used in this comparison are Millet flour and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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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Iron
+19%
Contains
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Phosphorus
+209.8%
Contains
less
Sodium
-77.8%
Contains
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Manganese
+102%
Contains
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Calcium
+292.9%
Contains
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Magnesium
+120.2%
Contains
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Potassium
+310.3%
Contains
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Zinc
+291.6%
Contains
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Copper
+29%
Contains
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Iron
+19%
Contains
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Phosphorus
+209.8%
Contains
less
Sodium
-77.8%
Contains
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Manganese
+102%
Contains
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Calcium
+292.9%
Contains
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Magnesium
+120.2%
Contains
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Potassium
+310.3%
Contains
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Zinc
+291.6%
Contains
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Copper
+29%
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.
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Contains
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Vitamin B1
+1114.7%
Contains
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Vitamin B2
+40.4%
Contains
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Vitamin B3
+2004.9%
Contains
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Vitamin B5
+2162.5%
Contains
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Vitamin B6
+905.4%
Contains
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Folate
+366.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1114.7%
Contains
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Vitamin B2
+40.4%
Contains
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Vitamin B3
+2004.9%
Contains
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Vitamin B5
+2162.5%
Contains
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Vitamin B6
+905.4%
Contains
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Folate
+366.7%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+39.8%
Contains
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Water
+92.7%
Contains
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Protein
+72.6%
Contains
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Fats
+356.5%
Contains
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Other
+214%
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 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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Carbs
+39.8%
Contains
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Water
+92.7%
Contains
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Protein
+72.6%
Contains
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Fats
+356.5%
Contains
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Other
+214%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.4%
Contains
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Monounsaturated Fat
+552.8%
Contains
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Polyunsaturated fat
+237.8%
Saturated Fat:
0.536 g
Monounsaturated Fat:
0.924 g
Polyunsaturated fat:
2.618 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-85.4%
Contains
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Monounsaturated Fat
+552.8%
Contains
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Polyunsaturated fat
+237.8%
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.62g | 35.35g |
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| Protein | 10.75g | 18.55g |
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| Fats | 4.25g | 19.4g |
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| Carbs | 75.12g | 53.75g |
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| Calories | 382kcal | 446kcal |
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| Starch | 69.88g |
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| Sugar | 1.66g |
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| Fiber | 3.5g | 18.4g |
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| Calcium | 14mg | 55mg |
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| Iron | 3.94mg | 3.31mg |
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| Magnesium | 119mg | 262mg |
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| Phosphorus | 285mg | 92mg |
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| Potassium | 224mg | 919mg |
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| Sodium | 4mg | 18mg |
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| Zinc | 2.63mg | 10.3mg |
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| Copper | 0.535mg | 0.69mg |
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| Manganese | 1.002mg | 0.496mg |
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| Selenium | 32.7µg |
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| Vitamin A | 62IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.11mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.413mg | 0.034mg |
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| Vitamin B2 | 0.073mg | 0.052mg |
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| Vitamin B3 | 6.02mg | 0.286mg |
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| Vitamin B5 | 1.267mg | 0.056mg |
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| Vitamin B6 | 0.372mg | 0.037mg |
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| Folate | 42µg | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.17mg | 0.326mg |
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| Threonine | 0.354mg | 0.683mg |
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| Isoleucine | 0.473mg | 0.956mg |
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| Leucine | 1.537mg | 1.572mg |
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| Lysine | 0.144mg | 1.386mg |
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| Methionine | 0.319mg | 0.417mg |
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| Phenylalanine | 0.675mg | 0.924mg |
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| Valine | 0.584mg | 1.491mg |
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| Histidine | 0.257mg | 0.515mg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.536g | 3.67g |
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| Monounsaturated Fat | 0.924g | 6.032g |
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| Polyunsaturated fat | 2.618g | 8.844g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 2.549g |
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| Omega-3 - ALA | 0.044g |
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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
36%
4%
Minerals Daily Need Coverage Score
94%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Millet flour is lower in Saturated Fat (difference - 3.134g)
Which food is lower in glycemic index?
Millet flour is lower in glycemic index (difference - 70)
Which food is cheaper?
Millet flour is cheaper (difference - $2.2)
Which food is richer in vitamins?
Millet flour is relatively richer in vitamins
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.