Pumpkin seeds vs. Wheat gluten — In-Depth Nutrition Comparison
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A recap on the differences between pumpkin seeds and wheat gluten
- Pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, and monounsaturated fat; however, wheat gluten is higher in phosphorus, iron, and calcium.
- Pumpkin seeds cover your daily zinc needs 86% more than wheat gluten.
- Wheat gluten contains 39 times less monounsaturated fat than pumpkin seeds. Pumpkin seeds contain 6.032g of monounsaturated fat, while wheat gluten contains 0.156g.
- Wheat gluten has less saturated fat.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Vital wheat gluten.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +948% |
| Contains more PotassiumPotassium | +819% |
| Contains more CopperCopper | +279.1% |
| Contains more ZincZinc | +1111.8% |
| Contains less SodiumSodium | -37.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +158.2% |
| Contains more IronIron | +57.1% |
| Contains more PhosphorusPhosphorus | +182.6% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 18.55g | 75.16g | 113% |
| Zinc | 10.3mg | 0.85mg | 86% |
| Selenium | 39.7µg | 72% | |
| Fiber | 18.4g | 0.6g | 71% |
| Magnesium | 262mg | 25mg | 56% |
| Copper | 0.69mg | 0.182mg | 56% |
| Polyunsaturated fat | 8.844g | 0.81g | 54% |
| Fats | 19.4g | 1.85g | 27% |
| Phosphorus | 92mg | 260mg | 24% |
| Iron | 3.31mg | 5.2mg | 24% |
| Potassium | 919mg | 100mg | 24% |
| Manganese | 0.496mg | 22% | |
| Saturated fat | 3.67g | 0.272g | 15% |
| Monounsaturated fat | 6.032g | 0.156g | 15% |
| Carbs | 53.75g | 13.79g | 13% |
| Calcium | 55mg | 142mg | 9% |
| Vitamin B2 | 0.052mg | 0mg | 4% |
| Calories | 446kcal | 370kcal | 4% |
| Vitamin B6 | 0.037mg | 0mg | 3% |
| Vitamin B1 | 0.034mg | 0mg | 3% |
| Vitamin B3 | 0.286mg | 0mg | 2% |
| Folate | 9µg | 0µg | 2% |
| Vitamin B5 | 0.056mg | 0mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 13.19g | N/A |
| Sodium | 18mg | 29mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 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:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more FatsFats | +948.6% |
| Contains more CarbsCarbs | +289.8% |
| Contains more OtherOther | +280% |
| Contains more ProteinProtein | +305.2% |
| Contains more WaterWater | +82.2% |
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
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains more Mono. FatMonounsaturated fat | +3766.7% |
| Contains more Poly. FatPolyunsaturated fat | +991.9% |
| Contains less Sat. FatSaturated fat | -92.6% |
