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  6. Pumpkin vs. Khorasan wheat

Pumpkin vs. Khorasan wheat — In-Depth Nutrition Comparison

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Significant differences between pumpkin and khorasan wheat

  • Pumpkin has more vitamin A; however, khorasan wheat is richer in selenium, manganese, phosphorus, vitamin B1, fiber, copper, iron, vitamin B3, and zinc.
  • Pumpkin covers your daily vitamin A needs 170% more than khorasan wheat.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of khorasan wheat is 40.

Specific food types used in this comparison are Pumpkin, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Pumpkin vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +371.3%
Contains more CopperCopper +298.4%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +727.3%
Contains more ManganeseManganese +2088%
Contains more SeleniumSelenium +27066.7%
~equal in Calcium ~22mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +73.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +1032%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +962.5%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +324.6%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +214.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Khorasan wheat DV% diff.
Selenium 0.3µg 81.5µg 148%
Manganese 0.125mg 2.735mg 113%
Vitamin A 426µg 1µg 47%
Phosphorus 44mg 364mg 46%
Vitamin B1 0.05mg 0.566mg 43%
Copper 0.127mg 0.506mg 42%
Fiber 0.5g 11.1g 42%
Iron 0.8mg 3.77mg 37%
Vitamin B3 0.6mg 6.375mg 36%
Zinc 0.32mg 3.68mg 31%
Magnesium 12mg 130mg 28%
Protein 1g 14.54g 27%
Starch 52.41g 22%
Carbs 6.5g 70.58g 21%
Calories 26kcal 337kcal 16%
Vitamin B6 0.061mg 0.259mg 15%
Vitamin B5 0.298mg 0.949mg 13%
Vitamin C 9mg 0mg 10%
Vitamin B2 0.11mg 0.184mg 6%
Folate 16µg 4%
Polyunsaturated fat 0.005g 0.621g 4%
Vitamin E 1.06mg 0.61mg 3%
Choline 8.2mg 25.8mg 3%
Fats 0.1g 2.13g 3%
Potassium 340mg 403mg 2%
Saturated fat 0.052g 0.196g 1%
Monounsaturated fat 0.013g 0.213g 1%
Vitamin K 1.1µg 1.8µg 1%
Net carbs 6g 59.48g N/A
Calcium 21mg 22mg 0%
Sugar 2.76g 7.84g N/A
Sodium 1mg 5mg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.012mg 0.13mg 0%
Threonine 0.029mg 0.442mg 0%
Isoleucine 0.031mg 0.566mg 0%
Leucine 0.046mg 1.112mg 0%
Lysine 0.054mg 0.416mg 0%
Methionine 0.011mg 0.251mg 0%
Phenylalanine 0.032mg 0.772mg 0%
Valine 0.035mg 0.687mg 0%
Histidine 0.016mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +727.5%
Contains more ProteinProtein +1354%
Contains more FatsFats +2030%
Contains more CarbsCarbs +985.8%
Contains more OtherOther +110%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Mono. FatMonounsaturated fat +1538.5%
Contains more Poly. FatPolyunsaturated fat +12320%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.