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Millet raw vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Millet raw and Pumpkin seed

  • Millet raw has more Manganese, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Folate, however Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium.
  • Daily need coverage for Zinc from Pumpkin seed is 78% higher.
  • Pumpkin seed has 17 times less Vitamin B3 than Millet raw. Millet raw has 4.72mg of Vitamin B3, while Pumpkin seed has 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
3
:
5
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Magnesium +129.8%
Contains more Potassium +371.3%
Contains more Zinc +513.1%
Equal in Iron - 3.31
Equal in Copper - 0.69
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Magnesium +129.8%
Contains more Potassium +371.3%
Contains more Zinc +513.1%
Equal in Iron - 3.31
Equal in Copper - 0.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%
Contains more Folate +844.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%
Contains more Folate +844.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +35.5%
Contains more Water +92.7%
Contains more Protein +68.3%
Contains more Fats +359.7%
Contains more Other +17.3%
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 seed
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 Carbs +35.5%
Contains more Water +92.7%
Contains more Protein +68.3%
Contains more Fats +359.7%
Contains more Other +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +680.3%
Contains more Polyunsaturated fat +314.4%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +680.3%
Contains more Polyunsaturated fat +314.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Pumpkin seed
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Pumpkin seed Opinion
Net carbs 64.35g 35.35g Millet raw
Protein 11.02g 18.55g Pumpkin seed
Fats 4.22g 19.4g Pumpkin seed
Carbs 72.85g 53.75g Millet raw
Calories 378kcal 446kcal Pumpkin seed
Fiber 8.5g 18.4g Pumpkin seed
Calcium 8mg 55mg Pumpkin seed
Iron 3.01mg 3.31mg Pumpkin seed
Magnesium 114mg 262mg Pumpkin seed
Phosphorus 285mg 92mg Millet raw
Potassium 195mg 919mg Pumpkin seed
Sodium 5mg 18mg Millet raw
Zinc 1.68mg 10.3mg Pumpkin seed
Copper 0.75mg 0.69mg Millet raw
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.421mg 0.034mg Millet raw
Vitamin B2 0.29mg 0.052mg Millet raw
Vitamin B3 4.72mg 0.286mg Millet raw
Vitamin B5 0.848mg 0.056mg Millet raw
Vitamin B6 0.384mg 0.037mg Millet raw
Folate 85µg 9µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.326mg Pumpkin seed
Threonine 0.353mg 0.683mg Pumpkin seed
Isoleucine 0.465mg 0.956mg Pumpkin seed
Leucine 1.4mg 1.572mg Pumpkin seed
Lysine 0.212mg 1.386mg Pumpkin seed
Methionine 0.221mg 0.417mg Pumpkin seed
Phenylalanine 0.58mg 0.924mg Pumpkin seed
Valine 0.578mg 1.491mg Pumpkin seed
Histidine 0.236mg 0.515mg Pumpkin seed
Saturated Fat 0.723g 3.67g Millet raw
Monounsaturated Fat 0.773g 6.032g Pumpkin seed
Polyunsaturated fat 2.134g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Pumpkin seed
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
79%
Millet raw
120%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 2.947g)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - 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.