Pumpkin seed vs. Rye — In-Depth Nutrition Comparison
A recap on differences between Pumpkin seed and Rye
- Pumpkin seed has more Zinc, Magnesium, and Copper, however, Rye is higher in Manganese, Phosphorus, Vitamin B5, Vitamin B3, Vitamin B1, and Vitamin B6.
- Rye covers your daily Manganese needs 90% more than Pumpkin seed.
- Rye contains 19 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Rye contains 0.197g.
Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rye grain.
Fat Type Comparison
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Rich in minerals|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||1µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|