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  6. Pumpkin seeds vs. Amaranth grain

Pumpkin seeds vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seeds and Amaranth grain

  • Pumpkin seeds have more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron, however, Amaranth grain is higher in Manganese, Phosphorus, and Vitamin B6.
  • Pumpkin seeds covers your daily Zinc needs 86% more than Amaranth grain.
  • Amaranth grain contains 9 times less Fiber than Pumpkin seeds. Pumpkin seeds contain 18.4g of Fiber, while Amaranth grain contains 2.1g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Amaranth grain, cooked.

Infographic

Pumpkin seeds vs Amaranth grain 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +303.1%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +580.7%
Contains more IronIron +57.6%
Contains more CopperCopper +363.1%
Contains more ZincZinc +1097.7%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +72.2%

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +388.2%
Contains more FatsFats +1127.8%
Contains more CarbsCarbs +187.6%
Contains more OtherOther +393.5%
Contains more WaterWater +1570.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Amaranth grain
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Amaranth grain Opinion
Calories 446kcal 102kcal Pumpkin seeds
Protein 18.55g 3.8g Pumpkin seeds
Fats 19.4g 1.58g Pumpkin seeds
Vitamin C 0.3mg Pumpkin seeds
Net carbs 35.35g 16.59g Pumpkin seeds
Carbs 53.75g 18.69g Pumpkin seeds
Magnesium 262mg 65mg Pumpkin seeds
Calcium 55mg 47mg Pumpkin seeds
Potassium 919mg 135mg Pumpkin seeds
Iron 3.31mg 2.1mg Pumpkin seeds
Fiber 18.4g 2.1g Pumpkin seeds
Copper 0.69mg 0.149mg Pumpkin seeds
Zinc 10.3mg 0.86mg Pumpkin seeds
Starch 16.23g Amaranth grain
Phosphorus 92mg 148mg Amaranth grain
Sodium 18mg 6mg Amaranth grain
Vitamin A 62IU Pumpkin seeds
Vitamin A 3µg Pumpkin seeds
Vitamin E 0.19mg Amaranth grain
Manganese 0.496mg 0.854mg Amaranth grain
Selenium 5.5µg Amaranth grain
Vitamin B1 0.034mg 0.015mg Pumpkin seeds
Vitamin B2 0.052mg 0.022mg Pumpkin seeds
Vitamin B3 0.286mg 0.235mg Pumpkin seeds
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 0.037mg 0.113mg Amaranth grain
Folate 9µg 22µg Amaranth grain
Saturated Fat 3.67g Amaranth grain
Monounsaturated Fat 6.032g Pumpkin seeds
Polyunsaturated fat 8.844g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
5%
Amaranth grain
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
43%
Amaranth grain

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.