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Pumpkin seed vs. Millet raw — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Millet raw

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

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

Infographic

Pumpkin seed vs Millet raw 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 Calcium +587.5%
Contains more Magnesium +129.8%
Contains more Potassium +371.3%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Manganese +229%
Equal in Iron - 3.01
Equal in Copper - 0.75
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 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +587.5%
Contains more Magnesium +129.8%
Contains more Potassium +371.3%
Contains more Zinc +513.1%
Contains more Phosphorus +209.8%
Contains less Sodium -72.2%
Contains more Manganese +229%
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" 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 +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.3%
Contains more Fats +359.7%
Contains more Other +17.3%
Contains more Carbs +35.5%
Contains more Water +92.7%
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +68.3%
Contains more Fats +359.7%
Contains more Other +17.3%
Contains more Carbs +35.5%
Contains more Water +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +680.3%
Contains more Polyunsaturated fat +314.4%
Contains less Saturated Fat -80.3%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +680.3%
Contains more Polyunsaturated fat +314.4%
Contains less Saturated Fat -80.3%

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 Millet raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Millet raw Opinion
Net carbs 35.35g 64.35g Millet raw
Protein 18.55g 11.02g Pumpkin seed
Fats 19.4g 4.22g Pumpkin seed
Carbs 53.75g 72.85g Millet raw
Calories 446kcal 378kcal Pumpkin seed
Fiber 18.4g 8.5g Pumpkin seed
Calcium 55mg 8mg Pumpkin seed
Iron 3.31mg 3.01mg Pumpkin seed
Magnesium 262mg 114mg Pumpkin seed
Phosphorus 92mg 285mg Millet raw
Potassium 919mg 195mg Pumpkin seed
Sodium 18mg 5mg Millet raw
Zinc 10.3mg 1.68mg Pumpkin seed
Copper 0.69mg 0.75mg Millet raw
Manganese 0.496mg 1.632mg Millet raw
Selenium 2.7µg Millet raw
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.05mg Millet raw
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.421mg Millet raw
Vitamin B2 0.052mg 0.29mg Millet raw
Vitamin B3 0.286mg 4.72mg Millet raw
Vitamin B5 0.056mg 0.848mg Millet raw
Vitamin B6 0.037mg 0.384mg Millet raw
Folate 9µg 85µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.326mg 0.119mg Pumpkin seed
Threonine 0.683mg 0.353mg Pumpkin seed
Isoleucine 0.956mg 0.465mg Pumpkin seed
Leucine 1.572mg 1.4mg Pumpkin seed
Lysine 1.386mg 0.212mg Pumpkin seed
Methionine 0.417mg 0.221mg Pumpkin seed
Phenylalanine 0.924mg 0.58mg Pumpkin seed
Valine 1.491mg 0.578mg Pumpkin seed
Histidine 0.515mg 0.236mg Pumpkin seed
Saturated Fat 3.67g 0.723g Millet raw
Monounsaturated Fat 6.032g 0.773g Pumpkin seed
Polyunsaturated fat 8.844g 2.134g Pumpkin seed

Which food is preferable for your diet?

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

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
39%
Millet raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
86%
Millet raw

Comparison summary

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