Pumpkin seeds vs. Wheat — In-Depth Nutrition Comparison
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How are pumpkin seeds and wheat different?
- Pumpkin seeds are 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 for wheat is 109% higher.
- Pumpkin seeds contain 8 times more saturated fat than wheat . While pumpkin seeds contain 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +81.9% |
| Contains more CalciumCalcium | +61.8% |
| Contains more PotassiumPotassium | +113.2% |
| Contains more CopperCopper | +24.8% |
| Contains more ZincZinc | +147.6% |
| Contains more PhosphorusPhosphorus | +452.2% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +507.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1132.4% |
| Contains more Vitamin B2Vitamin B2 | +132.7% |
| Contains more Vitamin B3Vitamin B3 | +2255.9% |
| Contains more Vitamin B5Vitamin B5 | +1569.6% |
| Contains more Vitamin B6Vitamin B6 | +1032.4% |
| Contains more FolateFolate | +377.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 163% | |
| Manganese | 0.496mg | 3.012mg | 109% |
| Fiber | 18.4g | 74% | |
| Phosphorus | 92mg | 508mg | 59% |
| Zinc | 10.3mg | 4.16mg | 56% |
| Polyunsaturated fat | 8.844g | 0.978g | 52% |
| Vitamin B3 | 0.286mg | 6.738mg | 40% |
| Vitamin B1 | 0.034mg | 0.419mg | 32% |
| Vitamin B6 | 0.037mg | 0.419mg | 29% |
| Magnesium | 262mg | 144mg | 28% |
| Fats | 19.4g | 2.47g | 26% |
| Vitamin B5 | 0.056mg | 0.935mg | 18% |
| Saturated fat | 3.67g | 0.454g | 15% |
| Copper | 0.69mg | 0.553mg | 15% |
| Monounsaturated fat | 6.032g | 0.344g | 14% |
| Potassium | 919mg | 431mg | 14% |
| Protein | 18.55g | 13.68g | 10% |
| Folate | 9µg | 43µg | 9% |
| Carbs | 53.75g | 71.13g | 6% |
| Calories | 446kcal | 339kcal | 5% |
| Vitamin B2 | 0.052mg | 0.121mg | 5% |
| Iron | 3.31mg | 3.52mg | 3% |
| Calcium | 55mg | 34mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 71.13g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0.176mg | 0% |
| Threonine | 0.683mg | 0.366mg | 0% |
| Isoleucine | 0.956mg | 0.533mg | 0% |
| Leucine | 1.572mg | 0.934mg | 0% |
| Lysine | 1.386mg | 0.303mg | 0% |
| Methionine | 0.417mg | 0.221mg | 0% |
| Phenylalanine | 0.924mg | 0.681mg | 0% |
| Valine | 1.491mg | 0.594mg | 0% |
| Histidine | 0.515mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +35.6% |
| Contains more FatsFats | +685.4% |
| Contains more OtherOther | +113.5% |
| Contains more CarbsCarbs | +32.3% |
| Contains more WaterWater | +143.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains more Mono. FatMonounsaturated fat | +1653.5% |
| Contains more Poly. FatPolyunsaturated fat | +804.3% |
| Contains less Sat. FatSaturated fat | -87.6% |