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  6. Millet flour vs. Pumpkin seeds

Millet flour vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between millet flour and pumpkin seeds

  • Millet flour has more vitamin B3, vitamin B1, phosphorus, vitamin B6, vitamin B5, and manganese; however, pumpkin seeds are richer in zinc, fiber, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 70% more than millet flour.
  • Pumpkin seeds have 23 times less vitamin B5 than millet flour. Millet flour has 1.267mg of vitamin B5, while pumpkin seeds have 0.056mg.

Specific food types used in this comparison are Millet flour and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 IronIron +19%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +120.2%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +310.3%
Contains more CopperCopper +29%
Contains more ZincZinc +291.6%

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.
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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1114.7%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +2004.9%
Contains more Vitamin B5Vitamin B5 +2162.5%
Contains more Vitamin B6Vitamin B6 +905.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Pumpkin seeds DV% diff.
Zinc 2.63mg 10.3mg 70%
Fiber 3.5g 18.4g 60%
Selenium 32.7µg 59%
Polyunsaturated fat 2.618g 8.844g 42%
Vitamin B3 6.02mg 0.286mg 36%
Magnesium 119mg 262mg 34%
Vitamin B1 0.413mg 0.034mg 32%
Starch 69.88g 29%
Phosphorus 285mg 92mg 28%
Vitamin B6 0.372mg 0.037mg 26%
Vitamin B5 1.267mg 0.056mg 24%
Fats 4.25g 19.4g 23%
Manganese 1.002mg 0.496mg 22%
Potassium 224mg 919mg 20%
Copper 0.535mg 0.69mg 17%
Protein 10.75g 18.55g 16%
Saturated fat 0.536g 3.67g 14%
Monounsaturated fat 0.924g 6.032g 13%
Folate 42µg 9µg 8%
Iron 3.94mg 3.31mg 8%
Carbs 75.12g 53.75g 7%
Calcium 14mg 55mg 4%
Calories 382kcal 446kcal 3%
Vitamin B2 0.073mg 0.052mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Sodium 4mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 71.62g 35.35g N/A
Sugar 1.66g N/A
Vitamin A 3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.326mg 0%
Threonine 0.354mg 0.683mg 0%
Isoleucine 0.473mg 0.956mg 0%
Leucine 1.537mg 1.572mg 0%
Lysine 0.144mg 1.386mg 0%
Methionine 0.319mg 0.417mg 0%
Phenylalanine 0.675mg 0.924mg 0%
Valine 0.584mg 1.491mg 0%
Histidine 0.257mg 0.515mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 CarbsCarbs +39.8%
Contains more WaterWater +92.7%
Contains more ProteinProtein +72.6%
Contains more FatsFats +356.5%
Contains more OtherOther +214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 -85.4%
Contains more Mono. FatMonounsaturated fat +552.8%
Contains more Poly. FatPolyunsaturated fat +237.8%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.