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  6. Pumpkin seeds vs. Millet flour

Pumpkin seeds vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and millet flour

  • Pumpkin seeds have more zinc, fiber, magnesium, and potassium; however, millet flour is richer in vitamin B3, vitamin B1, phosphorus, vitamin B6, vitamin B5, and manganese.
  • Pumpkin seeds cover your daily zinc needs 70% more than millet flour.
  • Millet flour has 5 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while millet flour has 3.5g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Millet flour.

Infographic

Pumpkin seeds vs Millet flour infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +120.2%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +310.3%
Contains more CopperCopper +29%
Contains more ZincZinc +291.6%
Contains more IronIron +19%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +102%

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% 1% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1114.7%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +2004.9%
Contains more Vitamin B5Vitamin B5 +2162.5%
Contains more Vitamin B6Vitamin B6 +905.4%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Millet flour DV% diff.
Zinc 10.3mg 2.63mg 70%
Fiber 18.4g 3.5g 60%
Selenium 32.7µg 59%
Polyunsaturated fat 8.844g 2.618g 42%
Vitamin B3 0.286mg 6.02mg 36%
Magnesium 262mg 119mg 34%
Vitamin B1 0.034mg 0.413mg 32%
Starch 69.88g 29%
Phosphorus 92mg 285mg 28%
Vitamin B6 0.037mg 0.372mg 26%
Vitamin B5 0.056mg 1.267mg 24%
Fats 19.4g 4.25g 23%
Manganese 0.496mg 1.002mg 22%
Potassium 919mg 224mg 20%
Copper 0.69mg 0.535mg 17%
Protein 18.55g 10.75g 16%
Saturated fat 3.67g 0.536g 14%
Monounsaturated fat 6.032g 0.924g 13%
Folate 9µg 42µg 8%
Iron 3.31mg 3.94mg 8%
Carbs 53.75g 75.12g 7%
Calcium 55mg 14mg 4%
Calories 446kcal 382kcal 3%
Vitamin B2 0.052mg 0.073mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Sodium 18mg 4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 71.62g N/A
Sugar 1.66g N/A
Vitamin A 3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.326mg 0.17mg 0%
Threonine 0.683mg 0.354mg 0%
Isoleucine 0.956mg 0.473mg 0%
Leucine 1.572mg 1.537mg 0%
Lysine 1.386mg 0.144mg 0%
Methionine 0.417mg 0.319mg 0%
Phenylalanine 0.924mg 0.675mg 0%
Valine 1.491mg 0.584mg 0%
Histidine 0.515mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +72.6%
Contains more FatsFats +356.5%
Contains more OtherOther +214%
Contains more CarbsCarbs +39.8%
Contains more WaterWater +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +552.8%
Contains more Poly. FatPolyunsaturated fat +237.8%
Contains less Sat. FatSaturated fat -85.4%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.