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Pumpkin seed vs Rye - In-Depth Nutrition Comparison

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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.

Infographic

Pumpkin seed vs Rye 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 +129.2%
Contains more Iron +25.9%
Contains more Magnesium +138.2%
Contains more Potassium +80.2%
Contains more Zinc +288.7%
Contains more Copper +88%
Contains more Phosphorus +260.9%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +129.2%
Contains more Iron +25.9%
Contains more Magnesium +138.2%
Contains more Potassium +80.2%
Contains more Zinc +288.7%
Contains more Copper +88%
Contains more Phosphorus +260.9%
Contains less Sodium -88.9%

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
Rye
Contains more Vitamin A +463.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +829.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1393%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +694.6%
Contains more Folate +322.2%
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +463.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +829.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1393%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +694.6%
Contains more Folate +322.2%

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 Rye
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 ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Rye Opinion
Net carbs 35.35g 60.76g Rye
Protein 18.55g 10.34g Pumpkin seed
Fats 19.4g 1.63g Pumpkin seed
Carbs 53.75g 75.86g Rye
Calories 446kcal 338kcal Pumpkin seed
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Pumpkin seed
Fiber 18.4g 15.1g Pumpkin seed
Calcium 55mg 24mg Pumpkin seed
Iron 3.31mg 2.63mg Pumpkin seed
Magnesium 262mg 110mg Pumpkin seed
Phosphorus 92mg 332mg Rye
Potassium 919mg 510mg Pumpkin seed
Sodium 18mg 2mg Rye
Zinc 10.3mg 2.65mg Pumpkin seed
Copper 0.69mg 0.367mg Pumpkin seed
Vitamin A 62IU 11IU Pumpkin seed
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.316mg Rye
Vitamin B2 0.052mg 0.251mg Rye
Vitamin B3 0.286mg 4.27mg Rye
Vitamin B5 0.056mg 1.456mg Rye
Vitamin B6 0.037mg 0.294mg Rye
Folate 9µg 38µg Rye
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan 0.326mg 0.108mg Pumpkin seed
Threonine 0.683mg 0.289mg Pumpkin seed
Isoleucine 0.956mg 0.208mg Pumpkin seed
Leucine 1.572mg 0.563mg Pumpkin seed
Lysine 1.386mg 0.286mg Pumpkin seed
Methionine 0.417mg 0.153mg Pumpkin seed
Phenylalanine 0.924mg 0.435mg Pumpkin seed
Valine 1.491mg 0.317mg Pumpkin seed
Histidine 0.515mg 0.189mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.197g Rye
Monounsaturated Fat 6.032g 0.208g Pumpkin seed
Polyunsaturated fat 8.844g 0.767g Pumpkin seed

Which food is preferable for your diet?

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

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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
36
Rye
Mineral Summary Score
120
Pumpkin seed
71
Rye

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
62%
Rye
Carbohydrates
54%
Pumpkin seed
76%
Rye
Fats
90%
Pumpkin seed
8%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.473g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.8)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.