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, fats, and potassium; however, wheat gluten is higher in protein, phosphorus, and iron.
Wheat gluten covers your daily protein needs 135% more than pumpkin seeds.
Wheat gluten contains 31 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while wheat gluten contains 0.6g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Wheat gluten

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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Wheat gluten

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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%
Potassium	919mg	100mg	24%
Iron	3.31mg	5.2mg	24%
Phosphorus	92mg	260mg	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%
Calories	446kcal	370kcal	4%
Vitamin B2	0.052mg	0mg	4%
Vitamin B1	0.034mg	0mg	3%
Vitamin B6	0.037mg	0mg	3%
Vitamin B3	0.286mg	0mg	2%
Folate	9µg	0µg	2%
Vitamin B5	0.056mg	0mg	1%
Protein per 100 calories	4.2g	20g	N/A
Calories per 10 g protein	240kcal	49kcal	N/A
Weight per 100 calories	22g	27g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.6	N/A
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%