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Pumpkin seed vs Semolina - In-Depth Nutrition Comparison

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How are Pumpkin seed and Semolina different?

  • Pumpkin seed is higher in Zinc, Fiber, Magnesium, Copper, Iron and Potassium, however Semolina is richer in Vitamin B6, Vitamin B3 and Manganese.
  • Daily need coverage for Zinc from Pumpkin seed is 84% higher.
  • Pumpkin seed contains 12 times more Saturated Fat than Semolina. While Pumpkin seed contains 3.67g of Saturated Fat, Semolina contains only 0.294g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Pumpkin seed vs Semolina 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 Iron +347.3%
Contains more Potassium +428.2%
Contains more Magnesium +870.4%
Contains more Copper +143%
Contains more Zinc +909.8%
Contains more Calcium +29.1%
Contains more Phosphorus +66.3%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +347.3%
Contains more Potassium +428.2%
Contains more Magnesium +870.4%
Contains more Copper +143%
Contains more Zinc +909.8%
Contains more Calcium +29.1%
Contains more Phosphorus +66.3%
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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +12.5%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Equal in Vitamin B2 - 0.05
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% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +12.5%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +1665%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +1121.6%
Equal in Vitamin B2 - 0.05

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
26
Semolina
Mineral Summary Score
120
Pumpkin seed
34
Semolina

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 the food
Protein
111%
Pumpkin seed
45%
Semolina
Carbohydrates
54%
Pumpkin seed
81%
Semolina
Fats
90%
Pumpkin seed
5%
Semolina

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Semolina
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 contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.376g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 54)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.8)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.33g)
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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Semolina Opinion
Calories 446 374 Pumpkin seed
Protein 18.55 7.51 Pumpkin seed
Fats 19.4 1.03 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.74 Pumpkin seed
Calcium 55 71 Semolina
Potassium 919 174 Pumpkin seed
Magnesium 262 27 Pumpkin seed
Sugars 0.33 Pumpkin seed
Fiber 18.4 1.8 Pumpkin seed
Copper 0.69 0.284 Pumpkin seed
Zinc 10.3 1.02 Pumpkin seed
Starch 68.29 Semolina
Phosphorus 92 153 Semolina
Sodium 18 2 Semolina
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.034 0.224 Semolina
Vitamin B2 0.052 0.05 Pumpkin seed
Vitamin B3 0.286 5.048 Semolina
Vitamin B5 0.056 0.672 Semolina
Vitamin B6 0.037 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 9 8 Pumpkin seed
Trans Fat
Saturated Fat 3.67 0.294 Semolina
Monounsaturated Fat 6.032 0.258 Pumpkin seed
Polyunsaturated fat 8.844 0.322 Pumpkin seed
Tryptophan 0.326 0.103 Pumpkin seed
Threonine 0.683 0.271 Pumpkin seed
Isoleucine 0.956 0.339 Pumpkin seed
Leucine 1.572 0.656 Pumpkin seed
Lysine 1.386 0.215 Pumpkin seed
Methionine 0.417 0.183 Pumpkin seed
Phenylalanine 0.924 0.398 Pumpkin seed
Valine 1.491 0.47 Pumpkin seed
Histidine 0.515 0.185 Pumpkin seed
Fructose 0.02 Semolina

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.