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  6. Pumpkin vs. Millet raw

Pumpkin vs. Millet raw — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and millet raw

  • Pumpkin has more vitamin A, while millet raw has more copper, manganese, phosphorus, fiber, vitamin B1, iron, vitamin B3, vitamin B6, and magnesium.
  • Pumpkin covers your daily need for vitamin A, 170% more than millet raw.
  • 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 Pumpkin, raw and Millet, raw.

Infographic

Pumpkin vs Millet raw 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -80%
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%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2020%
Contains more Vitamin KVitamin K +22.2%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
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
Contains more WaterWater +956.5%
Contains more ProteinProtein +1002%
Contains more FatsFats +4120%
Contains more CarbsCarbs +1020.8%
Contains more OtherOther +305%

Fat Type Comparison

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

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