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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 RAE.
  • Millet raw covers your daily need of Copper 69% more than Pumpkin.
  • Millet raw contains 17 times more Fiber than Pumpkin. While Millet raw contains 8.5g of Fiber, Pumpkin contains only 0.5g.

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.
Millet raw
Millet raw
7
:
3
Pumpkin
Pumpkin
Contains more Iron +276.3%
Contains more Magnesium +850%
Contains more Phosphorus +547.7%
Contains more Zinc +425%
Contains more Copper +490.6%
Contains more Manganese +1205.6%
Contains more Selenium +800%
Contains more Calcium +162.5%
Contains more Potassium +74.4%
Contains less Sodium -80%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Iron +276.3%
Contains more Magnesium +850%
Contains more Phosphorus +547.7%
Contains more Zinc +425%
Contains more Copper +490.6%
Contains more Manganese +1205.6%
Contains more Selenium +800%
Contains more Calcium +162.5%
Contains more Potassium +74.4%
Contains less Sodium -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.
Millet raw
Millet raw
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin B1 +742%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +686.7%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +529.5%
Contains more Folate +431.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +2020%
Contains more Vitamin C +∞%
Contains more Vitamin K +22.2%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +742%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +686.7%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +529.5%
Contains more Folate +431.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +2020%
Contains more Vitamin C +∞%
Contains more Vitamin K +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Pumpkin
Pumpkin
Contains more Protein +1002%
Contains more Fats +4120%
Contains more Carbs +1020.8%
Contains more Other +305%
Contains more Water +956.5%
Millet raw
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
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +1002%
Contains more Fats +4120%
Contains more Carbs +1020.8%
Contains more Other +305%
Contains more Water +956.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +5846.2%
Contains more Polyunsaturated fat +42580%
Contains less Saturated Fat -92.8%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +5846.2%
Contains more Polyunsaturated fat +42580%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Pumpkin Opinion
Net carbs 64.35g 6g Millet raw
Protein 11.02g 1g Millet raw
Fats 4.22g 0.1g Millet raw
Carbs 72.85g 6.5g Millet raw
Calories 378kcal 26kcal Millet raw
Sugar 2.76g Millet raw
Fiber 8.5g 0.5g Millet raw
Calcium 8mg 21mg Pumpkin
Iron 3.01mg 0.8mg Millet raw
Magnesium 114mg 12mg Millet raw
Phosphorus 285mg 44mg Millet raw
Potassium 195mg 340mg Pumpkin
Sodium 5mg 1mg Pumpkin
Zinc 1.68mg 0.32mg Millet raw
Copper 0.75mg 0.127mg Millet raw
Manganese 1.632mg 0.125mg Millet raw
Selenium 2.7µg 0.3µg Millet raw
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.05mg 1.06mg Pumpkin
Vitamin C 0mg 9mg Pumpkin
Vitamin B1 0.421mg 0.05mg Millet raw
Vitamin B2 0.29mg 0.11mg Millet raw
Vitamin B3 4.72mg 0.6mg Millet raw
Vitamin B5 0.848mg 0.298mg Millet raw
Vitamin B6 0.384mg 0.061mg Millet raw
Folate 85µg 16µg Millet raw
Vitamin K 0.9µg 1.1µg Pumpkin
Tryptophan 0.119mg 0.012mg Millet raw
Threonine 0.353mg 0.029mg Millet raw
Isoleucine 0.465mg 0.031mg Millet raw
Leucine 1.4mg 0.046mg Millet raw
Lysine 0.212mg 0.054mg Millet raw
Methionine 0.221mg 0.011mg Millet raw
Phenylalanine 0.58mg 0.032mg Millet raw
Valine 0.578mg 0.035mg Millet raw
Histidine 0.236mg 0.016mg Millet raw
Saturated Fat 0.723g 0.052g Pumpkin
Monounsaturated Fat 0.773g 0.013g Millet raw
Polyunsaturated fat 2.134g 0.005g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
55%
Pumpkin
Minerals Daily Need Coverage Score
86%
Millet raw
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.671g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 19)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.76g)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.