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Millet vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Millet and Pumpkin seed

  • Millet 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. Millet 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.

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Millet vs Pumpkin seed infographic
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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
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
Contains more Zinc +513.1%
Equal in Iron - 3.31
Equal in Copper - 0.69
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
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
8
:
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 C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 C +∞%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
4
Pumpkin seed
Mineral Summary Score
79
Millet
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
111%
Pumpkin seed
Carbohydrates
73%
Millet
54%
Pumpkin seed
Fats
19%
Millet
90%
Pumpkin seed

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 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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

All nutrients comparison - raw data values

Nutrient Millet Pumpkin seed Opinion
Calories 378 446 Pumpkin seed
Protein 11.02 18.55 Pumpkin seed
Fats 4.22 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 72.85 53.75 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 3.31 Pumpkin seed
Calcium 8 55 Pumpkin seed
Potassium 195 919 Pumpkin seed
Magnesium 114 262 Pumpkin seed
Sugar
Fiber 8.5 18.4 Pumpkin seed
Copper 0.75 0.69 Millet
Zinc 1.68 10.3 Pumpkin seed
Starch
Phosphorus 285 92 Millet
Sodium 5 18 Millet
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.034 Millet
Vitamin B2 0.29 0.052 Millet
Vitamin B3 4.72 0.286 Millet
Vitamin B5 0.848 0.056 Millet
Vitamin B6 0.384 0.037 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 9 Millet
Trans Fat
Saturated Fat 0.723 3.67 Millet
Monounsaturated Fat 0.773 6.032 Pumpkin seed
Polyunsaturated fat 2.134 8.844 Pumpkin seed
Tryptophan 0.119 0.326 Pumpkin seed
Threonine 0.353 0.683 Pumpkin seed
Isoleucine 0.465 0.956 Pumpkin seed
Leucine 1.4 1.572 Pumpkin seed
Lysine 0.212 1.386 Pumpkin seed
Methionine 0.221 0.417 Pumpkin seed
Phenylalanine 0.58 0.924 Pumpkin seed
Valine 0.578 1.491 Pumpkin seed
Histidine 0.236 0.515 Pumpkin seed
Fructose

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 - 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.