Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin vs. Wheat — In-Depth Nutrition Comparison

Compare

How are pumpkin and wheat different?

  • Pumpkin is richer in vitamin A, while wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, magnesium, and vitamin B1.
  • Pumpkin covers your daily need for vitamin A, 170% more than wheat .

Pumpkin, raw and Wheat, durum types were used in this article.

Infographic

Pumpkin vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +61.9%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +340%
Contains more CopperCopper +335.4%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1054.5%
Contains more ManganeseManganese +2309.6%
Contains more SeleniumSelenium +29700%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +738%
Contains more Vitamin B3Vitamin B3 +1023%
Contains more Vitamin B5Vitamin B5 +213.8%
Contains more Vitamin B6Vitamin B6 +586.9%
Contains more FolateFolate +168.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Wheat DV% diff.
Selenium 0.3µg 89.4µg 162%
Manganese 0.125mg 3.012mg 126%
Phosphorus 44mg 508mg 66%
Vitamin A 426µg 0µg 47%
Copper 0.127mg 0.553mg 47%
Vitamin B3 0.6mg 6.738mg 38%
Zinc 0.32mg 4.16mg 35%
Iron 0.8mg 3.52mg 34%
Vitamin B1 0.05mg 0.419mg 31%
Magnesium 12mg 144mg 31%
Vitamin B6 0.061mg 0.419mg 28%
Protein 1g 13.68g 25%
Carbs 6.5g 71.13g 22%
Calories 26kcal 339kcal 16%
Vitamin B5 0.298mg 0.935mg 13%
Vitamin C 9mg 0mg 10%
Vitamin E 1.06mg 7%
Folate 16µg 43µg 7%
Polyunsaturated fat 0.005g 0.978g 6%
Fats 0.1g 2.47g 4%
Potassium 340mg 431mg 3%
Fiber 0.5g 2%
Saturated fat 0.052g 0.454g 2%
Monounsaturated fat 0.013g 0.344g 1%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Vitamin B2 0.11mg 0.121mg 1%
Calcium 21mg 34mg 1%
Net carbs 6g 71.13g N/A
Sugar 2.76g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.012mg 0.176mg 0%
Threonine 0.029mg 0.366mg 0%
Isoleucine 0.031mg 0.533mg 0%
Leucine 0.046mg 0.934mg 0%
Lysine 0.054mg 0.303mg 0%
Methionine 0.011mg 0.221mg 0%
Phenylalanine 0.032mg 0.681mg 0%
Valine 0.035mg 0.594mg 0%
Histidine 0.016mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +737.3%
Contains more ProteinProtein +1268%
Contains more FatsFats +2370%
Contains more CarbsCarbs +994.3%
Contains more OtherOther +122.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +2546.2%
Contains more Poly. FatPolyunsaturated fat +19460%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.