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
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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
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Calcium
+61.8%
Contains
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Magnesium
+81.9%
Contains
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Potassium
+113.2%
Contains
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Zinc
+147.6%
Contains
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Copper
+24.8%
Contains
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Phosphorus
+452.2%
Contains
less
Sodium
-88.9%
Equal in Iron - 3.52
Contains
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Calcium
+61.8%
Contains
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Magnesium
+81.9%
Contains
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Potassium
+113.2%
Contains
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Zinc
+147.6%
Contains
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Copper
+24.8%
Contains
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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
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1132.4%
Contains
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Vitamin B2
+132.7%
Contains
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Vitamin B3
+2255.9%
Contains
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Vitamin B5
+1569.6%
Contains
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Vitamin B6
+1032.4%
Contains
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Folate
+377.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1132.4%
Contains
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Vitamin B2
+132.7%
Contains
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Vitamin B3
+2255.9%
Contains
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Vitamin B5
+1569.6%
Contains
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Vitamin B6
+1032.4%
Contains
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Folate
+377.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+35.6%
Contains
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Fats
+685.4%
Contains
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Other
+113.5%
Contains
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Carbs
+32.3%
Contains
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Water
+143.1%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Contains
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Protein
+35.6%
Contains
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Fats
+685.4%
Contains
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Other
+113.5%
Contains
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Carbs
+32.3%
Contains
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Water
+143.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1653.5%
Contains
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Polyunsaturated fat
+804.3%
Contains
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Saturated Fat
-87.6%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.454 g
Monounsaturated Fat:
0.344 g
Polyunsaturated fat:
0.978 g
Contains
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Monounsaturated Fat
+1653.5%
Contains
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Polyunsaturated fat
+804.3%
Contains
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Saturated Fat
-87.6%
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 71.13g |
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| Protein | 18.55g | 13.68g |
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| Fats | 19.4g | 2.47g |
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| Carbs | 53.75g | 71.13g |
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| Calories | 446kcal | 339kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 34mg |
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| Iron | 3.31mg | 3.52mg |
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| Magnesium | 262mg | 144mg |
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| Phosphorus | 92mg | 508mg |
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| Potassium | 919mg | 431mg |
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| Sodium | 18mg | 2mg |
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| Zinc | 10.3mg | 4.16mg |
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| Copper | 0.69mg | 0.553mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.419mg |
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| Vitamin B2 | 0.052mg | 0.121mg |
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| Vitamin B3 | 0.286mg | 6.738mg |
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| Vitamin B5 | 0.056mg | 0.935mg |
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| Vitamin B6 | 0.037mg | 0.419mg |
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| Folate | 9µg | 43µg |
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| Tryptophan | 0.326mg | 0.176mg |
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| Threonine | 0.683mg | 0.366mg |
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| Isoleucine | 0.956mg | 0.533mg |
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| Leucine | 1.572mg | 0.934mg |
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| Lysine | 1.386mg | 0.303mg |
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| Methionine | 0.417mg | 0.221mg |
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| Phenylalanine | 0.924mg | 0.681mg |
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| Valine | 1.491mg | 0.594mg |
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| Histidine | 0.515mg | 0.322mg |
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| Saturated Fat | 3.67g | 0.454g |
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| Monounsaturated Fat | 6.032g | 0.344g |
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| Polyunsaturated fat | 8.844g | 0.978g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
37%
Minerals Daily Need Coverage Score
120%
100%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 3.216g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is richer in minerals?
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)