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Pumpkin seed vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Wheat

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Iron, however, Wheat has more Manganese, Vitamin B3, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 77% more.
  • Pumpkin seed has 48 times more Saturated Fat than Wheat. Pumpkin seed has 3.67g of Saturated Fat, while Wheat has 0.077g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Pumpkin seed vs Wheat 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 +511.1%
Contains more Iron +88.1%
Contains more Magnesium +445.8%
Contains more Potassium +460.4%
Contains more Zinc +459.8%
Contains more Copper +233.3%
Contains more Phosphorus +59.8%
Contains less Sodium -55.6%
Contains more Manganese +107.7%
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% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +511.1%
Contains more Iron +88.1%
Contains more Magnesium +445.8%
Contains more Potassium +460.4%
Contains more Zinc +459.8%
Contains more Copper +233.3%
Contains more Phosphorus +59.8%
Contains less Sodium -55.6%
Contains more Manganese +107.7%

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.
:
5
Wheat
Contains more Vitamin A +1450%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +705.9%
Contains more Vitamin B6 +89.2%
Contains more Folate +22.2%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +1450%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +705.9%
Contains more Vitamin B6 +89.2%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +224.9%
Contains more Fats +2237.3%
Contains more Carbs +94.7%
Contains more Other +458.8%
Contains more Water +1348.4%
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +224.9%
Contains more Fats +2237.3%
Contains more Carbs +94.7%
Contains more Other +458.8%
Contains more Water +1348.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7081%
Contains more Polyunsaturated fat +3539.5%
Contains less Saturated Fat -97.9%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +7081%
Contains more Polyunsaturated fat +3539.5%
Contains less Saturated Fat -97.9%

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 Wheat
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 Wheat Opinion
Net carbs 35.35g 23.3g Pumpkin seed
Protein 18.55g 5.71g Pumpkin seed
Fats 19.4g 0.83g Pumpkin seed
Carbs 53.75g 27.6g Pumpkin seed
Calories 446kcal 132kcal Pumpkin seed
Sugar 3.07g Pumpkin seed
Fiber 18.4g 4.3g Pumpkin seed
Calcium 55mg 9mg Pumpkin seed
Iron 3.31mg 1.76mg Pumpkin seed
Magnesium 262mg 48mg Pumpkin seed
Phosphorus 92mg 147mg Wheat
Potassium 919mg 164mg Pumpkin seed
Sodium 18mg 8mg Wheat
Zinc 10.3mg 1.84mg Pumpkin seed
Copper 0.69mg 0.207mg Pumpkin seed
Manganese 0.496mg 1.03mg Wheat
Selenium 31.9µg Wheat
Vitamin A 62IU 4IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.24mg Wheat
Vitamin C 0.3mg Pumpkin seed
Vitamin B1 0.034mg 0.095mg Wheat
Vitamin B2 0.052mg 0.03mg Pumpkin seed
Vitamin B3 0.286mg 2.305mg Wheat
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg 0.07mg Wheat
Folate 9µg 11µg Wheat
Tryptophan 0.326mg 0.051mg Pumpkin seed
Threonine 0.683mg 0.172mg Pumpkin seed
Isoleucine 0.956mg 0.22mg Pumpkin seed
Leucine 1.572mg 0.432mg Pumpkin seed
Lysine 1.386mg 0.161mg Pumpkin seed
Methionine 0.417mg 0.097mg Pumpkin seed
Phenylalanine 0.924mg 0.3mg Pumpkin seed
Valine 1.491mg 0.267mg Pumpkin seed
Histidine 0.515mg 0.147mg Pumpkin seed
Trans Fat 0.002g Pumpkin seed
Saturated Fat 3.67g 0.077g Wheat
Monounsaturated Fat 6.032g 0.084g Pumpkin seed
Polyunsaturated fat 8.844g 0.243g Pumpkin seed

Which food is preferable for your diet?

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

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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
9%
Wheat
Minerals Daily Need Coverage Score
103%
Pumpkin seed
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.593g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.8)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.07g)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.