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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.

Infographic

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 Magnesium +870.4%
Contains more Potassium +428.2%
Contains more Zinc +909.8%
Contains more Copper +143%
Contains more Calcium +29.1%
Contains more Phosphorus +66.3%
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 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +347.3%
Contains more Magnesium +870.4%
Contains more Potassium +428.2%
Contains more Zinc +909.8%
Contains more Copper +143%
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 A +∞%
Contains more Vitamin C +∞%
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 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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

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 Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Semolina Opinion
Net carbs 35.35g 79.09g Semolina
Protein 18.55g 7.51g Pumpkin seed
Fats 19.4g 1.03g Pumpkin seed
Carbs 53.75g 80.89g Semolina
Calories 446kcal 374kcal Pumpkin seed
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Pumpkin seed
Fiber 18.4g 1.8g Pumpkin seed
Calcium 55mg 71mg Semolina
Iron 3.31mg 0.74mg Pumpkin seed
Magnesium 262mg 27mg Pumpkin seed
Phosphorus 92mg 153mg Semolina
Potassium 919mg 174mg Pumpkin seed
Sodium 18mg 2mg Semolina
Zinc 10.3mg 1.02mg Pumpkin seed
Copper 0.69mg 0.284mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.224mg Semolina
Vitamin B2 0.052mg 0.05mg Pumpkin seed
Vitamin B3 0.286mg 5.048mg Semolina
Vitamin B5 0.056mg 0.672mg Semolina
Vitamin B6 0.037mg 0.452mg Semolina
Folate 9µg 8µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.326mg 0.103mg Pumpkin seed
Threonine 0.683mg 0.271mg Pumpkin seed
Isoleucine 0.956mg 0.339mg Pumpkin seed
Leucine 1.572mg 0.656mg Pumpkin seed
Lysine 1.386mg 0.215mg Pumpkin seed
Methionine 0.417mg 0.183mg Pumpkin seed
Phenylalanine 0.924mg 0.398mg Pumpkin seed
Valine 1.491mg 0.47mg Pumpkin seed
Histidine 0.515mg 0.185mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.294g Semolina
Monounsaturated Fat 6.032g 0.258g Pumpkin seed
Polyunsaturated fat 8.844g 0.322g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Semolina
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
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 food.
Protein
111%
Pumpkin seed
45%
Semolina
Carbohydrates
54%
Pumpkin seed
81%
Semolina
Fats
90%
Pumpkin seed
5%
Semolina

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 is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 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

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. 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.