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Pumpkin seed vs Millet - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Millet

  • Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium, however Millet has more Manganese, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Folate.
  • Daily need coverage for Zinc from Pumpkin seed is 78% higher.
  • Millet has 5 times less Potassium than Pumpkin seed. Pumpkin seed has 919mg of Potassium, while Millet has 195mg.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Millet, raw.

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Pumpkin seed vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Equal in Iron - 3.01
Equal in Copper - 0.75
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +587.5%
Contains more Potassium +371.3%
Contains more Magnesium +129.8%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Equal in Iron - 3.01
Equal in Copper - 0.75

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Millet
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%
Contains more Folate +844.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1138.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +1550.3%
Contains more Vitamin B5 +1414.3%
Contains more Vitamin B6 +937.8%
Contains more Folate +844.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
39
Millet
Mineral Summary Score
120
Pumpkin seed
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
66%
Millet
Carbohydrates
54%
Pumpkin seed
73%
Millet
Fats
90%
Pumpkin seed
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Millet
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 2.947g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.6)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Millet Opinion
Calories 446 378 Pumpkin seed
Protein 18.55 11.02 Pumpkin seed
Fats 19.4 4.22 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.01 Pumpkin seed
Calcium 55 8 Pumpkin seed
Potassium 919 195 Pumpkin seed
Magnesium 262 114 Pumpkin seed
Sugar
Fiber 18.4 8.5 Pumpkin seed
Copper 0.69 0.75 Millet
Zinc 10.3 1.68 Pumpkin seed
Starch
Phosphorus 92 285 Millet
Sodium 18 5 Millet
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.034 0.421 Millet
Vitamin B2 0.052 0.29 Millet
Vitamin B3 0.286 4.72 Millet
Vitamin B5 0.056 0.848 Millet
Vitamin B6 0.037 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 9 85 Millet
Trans Fat
Saturated Fat 3.67 0.723 Millet
Monounsaturated Fat 6.032 0.773 Pumpkin seed
Polyunsaturated fat 8.844 2.134 Pumpkin seed
Tryptophan 0.326 0.119 Pumpkin seed
Threonine 0.683 0.353 Pumpkin seed
Isoleucine 0.956 0.465 Pumpkin seed
Leucine 1.572 1.4 Pumpkin seed
Lysine 1.386 0.212 Pumpkin seed
Methionine 0.417 0.221 Pumpkin seed
Phenylalanine 0.924 0.58 Pumpkin seed
Valine 1.491 0.578 Pumpkin seed
Histidine 0.515 0.236 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.