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Pumpkin seed vs Wheat - In-Depth Nutrition Comparison

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How are Pumpkin seed and Wheat different?

  • Pumpkin seed is higher in Zinc, Magnesium, and Copper, however Wheat is richer in Manganese, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B6, and Vitamin B5.
  • Daily need coverage for Manganese from Wheat is 109% higher.
  • Pumpkin seed contains 8 times more Saturated Fat than Wheat. While Pumpkin seed contains 3.67g of Saturated Fat, Wheat contains only 0.454g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wheat, durum are the varieties used in this article.

Infographic

Pumpkin seed vs Wheat 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 +61.8%
Contains more Magnesium +81.9%
Contains more Potassium +113.2%
Contains more Zinc +147.6%
Contains more Copper +24.8%
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Equal in Iron - 3.52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +61.8%
Contains more Magnesium +81.9%
Contains more Potassium +113.2%
Contains more Zinc +147.6%
Contains more Copper +24.8%
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Equal in Iron - 3.52

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
:
6
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%
Contains more Folate +377.8%
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% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%
Contains more Folate +377.8%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Wheat Opinion
Net carbs 35.35g 71.13g Wheat
Protein 18.55g 13.68g Pumpkin seed
Fats 19.4g 2.47g Pumpkin seed
Carbs 53.75g 71.13g Wheat
Calories 446kcal 339kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 34mg Pumpkin seed
Iron 3.31mg 3.52mg Wheat
Magnesium 262mg 144mg Pumpkin seed
Phosphorus 92mg 508mg Wheat
Potassium 919mg 431mg Pumpkin seed
Sodium 18mg 2mg Wheat
Zinc 10.3mg 4.16mg Pumpkin seed
Copper 0.69mg 0.553mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.419mg Wheat
Vitamin B2 0.052mg 0.121mg Wheat
Vitamin B3 0.286mg 6.738mg Wheat
Vitamin B5 0.056mg 0.935mg Wheat
Vitamin B6 0.037mg 0.419mg Wheat
Folate 9µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.176mg Pumpkin seed
Threonine 0.683mg 0.366mg Pumpkin seed
Isoleucine 0.956mg 0.533mg Pumpkin seed
Leucine 1.572mg 0.934mg Pumpkin seed
Lysine 1.386mg 0.303mg Pumpkin seed
Methionine 0.417mg 0.221mg Pumpkin seed
Phenylalanine 0.924mg 0.681mg Pumpkin seed
Valine 1.491mg 0.594mg Pumpkin seed
Histidine 0.515mg 0.322mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.454g Wheat
Monounsaturated Fat 6.032g 0.344g Pumpkin seed
Polyunsaturated fat 8.844g 0.978g 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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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
37
Wheat
Mineral Summary Score
120
Pumpkin seed
100
Wheat

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
82%
Wheat
Carbohydrates
54%
Pumpkin seed
71%
Wheat
Fats
90%
Pumpkin seed
11%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.216g)
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 richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.