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

Pumpkin seed vs. Wheat Bread — In-Depth Nutrition Comparison

Compare

How are Pumpkin seed and Wheat Bread different?

  • Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, and Potassium, while Wheat Bread is higher in Manganese, Vitamin B3, Vitamin B1, and Vitamin B2.
  • Pumpkin seed covers your daily need of Zinc 80% more than Wheat Bread.
  • Pumpkin seed contains 4 times more Magnesium than Wheat Bread. Pumpkin seed contains 262mg of Magnesium, while Wheat Bread contains 59mg.
  • Pumpkin seed is lower in Sodium.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Bread, wheat, toasted types were used in this article.

Infographic

Pumpkin seed vs Wheat Bread 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.
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%
Contains more Calcium +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%
Contains more Manganese +177.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%
Contains more Calcium +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%
Contains more Manganese +177.6%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.1%
Contains more Fats +354.3%
Contains more Other +37.2%
Contains more Water +438.4%
Equal in Carbs - 55.77
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +43.1%
Contains more Fats +354.3%
Contains more Other +37.2%
Contains more Water +438.4%
Equal in Carbs - 55.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +492%
Contains more Polyunsaturated fat +414.2%
Contains less Saturated Fat -73.1%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +492%
Contains more Polyunsaturated fat +414.2%
Contains less Saturated Fat -73.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Wheat Bread Opinion
Net carbs 35.35g 51.07g Wheat Bread
Protein 18.55g 12.96g Pumpkin seed
Fats 19.4g 4.27g Pumpkin seed
Carbs 53.75g 55.77g Wheat Bread
Calories 446kcal 313kcal Pumpkin seed
Sugar 6.42g Pumpkin seed
Fiber 18.4g 4.7g Pumpkin seed
Calcium 55mg 165mg Wheat Bread
Iron 3.31mg 4.09mg Wheat Bread
Magnesium 262mg 59mg Pumpkin seed
Phosphorus 92mg 188mg Wheat Bread
Potassium 919mg 223mg Pumpkin seed
Sodium 18mg 601mg Pumpkin seed
Zinc 10.3mg 1.47mg Pumpkin seed
Copper 0.69mg 0.198mg Pumpkin seed
Manganese 0.496mg 1.377mg Wheat Bread
Selenium 33.4µg Wheat Bread
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.3mg 0.2mg Pumpkin seed
Vitamin B1 0.034mg 0.439mg Wheat Bread
Vitamin B2 0.052mg 0.382mg Wheat Bread
Vitamin B3 0.286mg 6.25mg Wheat Bread
Vitamin B5 0.056mg 0.456mg Wheat Bread
Vitamin B6 0.037mg 0.153mg Wheat Bread
Folate 9µg 86µg Wheat Bread
Choline 22.1mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.326mg 0.092mg Pumpkin seed
Threonine 0.683mg 0.299mg Pumpkin seed
Isoleucine 0.956mg 0.258mg Pumpkin seed
Leucine 1.572mg 0.461mg Pumpkin seed
Lysine 1.386mg 0.215mg Pumpkin seed
Methionine 0.417mg 0.105mg Pumpkin seed
Phenylalanine 0.924mg 0.315mg Pumpkin seed
Valine 1.491mg 0.31mg Pumpkin seed
Histidine 0.515mg 0.15mg Pumpkin seed
Saturated Fat 3.67g 0.989g Wheat Bread
Monounsaturated Fat 6.032g 1.019g Pumpkin seed
Polyunsaturated fat 8.844g 1.72g Pumpkin seed
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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 seed
36%
Wheat Bread
Minerals Daily Need Coverage Score
103%
Pumpkin seed
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.681g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.9)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 583mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.