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  6. Millet raw vs. Pumpkin

Millet raw vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between millet raw and pumpkin

  • Millet raw has more copper, manganese, phosphorus, fiber, vitamin B1, iron, vitamin B3, vitamin B6, and magnesium, while pumpkin has more vitamin A.
  • Pumpkin covers your daily need for vitamin A, 170% more than millet raw.
  • Millet raw contains 17 times more fiber than pumpkin. While millet raw contains 8.5g of fiber, pumpkin contains only 0.5g.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Pumpkin, raw.

Infographic

Millet raw vs Pumpkin 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +850%
Contains more IronIron +276.3%
Contains more CopperCopper +490.6%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +547.7%
Contains more ManganeseManganese +1205.6%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -80%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +742%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +686.7%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +529.5%
Contains more FolateFolate +431.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2020%
Contains more Vitamin KVitamin K +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Pumpkin DV% diff.
Copper 0.75mg 0.127mg 69%
Manganese 1.632mg 0.125mg 66%
Vitamin A 0µg 426µg 47%
Phosphorus 285mg 44mg 34%
Fiber 8.5g 0.5g 32%
Vitamin B1 0.421mg 0.05mg 31%
Iron 3.01mg 0.8mg 28%
Vitamin B3 4.72mg 0.6mg 26%
Vitamin B6 0.384mg 0.061mg 25%
Magnesium 114mg 12mg 24%
Carbs 72.85g 6.5g 22%
Protein 11.02g 1g 20%
Calories 378kcal 26kcal 18%
Folate 85µg 16µg 17%
Vitamin B2 0.29mg 0.11mg 14%
Polyunsaturated fat 2.134g 0.005g 14%
Zinc 1.68mg 0.32mg 12%
Vitamin B5 0.848mg 0.298mg 11%
Vitamin C 0mg 9mg 10%
Vitamin E 0.05mg 1.06mg 7%
Fats 4.22g 0.1g 6%
Selenium 2.7µg 0.3µg 4%
Potassium 195mg 340mg 4%
Saturated fat 0.723g 0.052g 3%
Monounsaturated fat 0.773g 0.013g 2%
Choline 8.2mg 1%
Calcium 8mg 21mg 1%
Net carbs 64.35g 6g N/A
Sugar 2.76g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.9µg 1.1µg 0%
Tryptophan 0.119mg 0.012mg 0%
Threonine 0.353mg 0.029mg 0%
Isoleucine 0.465mg 0.031mg 0%
Leucine 1.4mg 0.046mg 0%
Lysine 0.212mg 0.054mg 0%
Methionine 0.221mg 0.011mg 0%
Phenylalanine 0.58mg 0.032mg 0%
Valine 0.578mg 0.035mg 0%
Histidine 0.236mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1002%
Contains more FatsFats +4120%
Contains more CarbsCarbs +1020.8%
Contains more OtherOther +305%
Contains more WaterWater +956.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +5846.2%
Contains more Poly. FatPolyunsaturated fat +42580%
Contains less Sat. FatSaturated fat -92.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.