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  6. Millet raw vs. Pumpkin seeds

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

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The main differences between millet raw and pumpkin seeds

  • Millet raw has more manganese, vitamin B1, vitamin B3, phosphorus, vitamin B6, and folate; however, pumpkin seeds have more zinc, fiber, magnesium, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 78% higher.
  • Pumpkin seeds have 17 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while pumpkin seeds have 0.286mg.

Food types used in this article are Millet, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Millet raw 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +229%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +129.8%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +371.3%
Contains more ZincZinc +513.1%
~equal in Iron ~3.31mg
~equal in Copper ~0.69mg

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 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 +1138.2%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +1550.3%
Contains more Vitamin B5Vitamin B5 +1414.3%
Contains more Vitamin B6Vitamin B6 +937.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +844.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Pumpkin seeds DV% diff.
Zinc 1.68mg 10.3mg 78%
Manganese 1.632mg 0.496mg 49%
Polyunsaturated fat 2.134g 8.844g 45%
Fiber 8.5g 18.4g 40%
Magnesium 114mg 262mg 35%
Vitamin B1 0.421mg 0.034mg 32%
Phosphorus 285mg 92mg 28%
Vitamin B3 4.72mg 0.286mg 28%
Vitamin B6 0.384mg 0.037mg 27%
Fats 4.22g 19.4g 23%
Potassium 195mg 919mg 21%
Folate 85µg 9µg 19%
Vitamin B2 0.29mg 0.052mg 18%
Vitamin B5 0.848mg 0.056mg 16%
Protein 11.02g 18.55g 15%
Monounsaturated fat 0.773g 6.032g 13%
Saturated fat 0.723g 3.67g 13%
Copper 0.75mg 0.69mg 7%
Carbs 72.85g 53.75g 6%
Calcium 8mg 55mg 5%
Selenium 2.7µg 5%
Iron 3.01mg 3.31mg 4%
Calories 378kcal 446kcal 3%
Vitamin K 0.9µg 1%
Sodium 5mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 64.35g 35.35g N/A
Vitamin E 0.05mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0.326mg 0%
Threonine 0.353mg 0.683mg 0%
Isoleucine 0.465mg 0.956mg 0%
Leucine 1.4mg 1.572mg 0%
Lysine 0.212mg 1.386mg 0%
Methionine 0.221mg 0.417mg 0%
Phenylalanine 0.58mg 0.924mg 0%
Valine 0.578mg 1.491mg 0%
Histidine 0.236mg 0.515mg 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
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 +35.5%
Contains more WaterWater +92.7%
Contains more ProteinProtein +68.3%
Contains more FatsFats +359.7%
Contains more OtherOther +17.3%

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
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 -80.3%
Contains more Mono. FatMonounsaturated fat +680.3%
Contains more Poly. FatPolyunsaturated fat +314.4%

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 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.