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Pumpkin seed vs Wheat gluten - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Wheat gluten

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Monounsaturated Fat, however Wheat gluten is higher in Phosphorus, Iron, and Calcium.
  • Pumpkin seed covers your daily Zinc needs 86% more than Wheat gluten.
  • Wheat gluten contains 39 times less Monounsaturated Fat than Pumpkin seed. Pumpkin seed contains 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

Pumpkin seed vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +819%
Contains more Magnesium +948%
Contains more Copper +279.1%
Contains more Zinc +1111.8%
Contains less Sodium -37.9%
Contains more Iron +57.1%
Contains more Calcium +158.2%
Contains more Phosphorus +182.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +819%
Contains more Magnesium +948%
Contains more Copper +279.1%
Contains more Zinc +1111.8%
Contains less Sodium -37.9%
Contains more Iron +57.1%
Contains more Calcium +158.2%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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
0
Wheat gluten
Mineral Summary Score
120
Pumpkin seed
58
Wheat gluten

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
451%
Wheat gluten
Carbohydrates
54%
Pumpkin seed
14%
Wheat gluten
Fats
90%
Pumpkin seed
9%
Wheat gluten

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 3.398g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Wheat gluten Opinion
Calories 446 370 Pumpkin seed
Protein 18.55 75.16 Wheat gluten
Fats 19.4 1.85 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 13.79 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.2 Wheat gluten
Calcium 55 142 Wheat gluten
Potassium 919 100 Pumpkin seed
Magnesium 262 25 Pumpkin seed
Sugar 0 Pumpkin seed
Fiber 18.4 0.6 Pumpkin seed
Copper 0.69 0.182 Pumpkin seed
Zinc 10.3 0.85 Pumpkin seed
Starch
Phosphorus 92 260 Wheat gluten
Sodium 18 29 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0 Wheat gluten
Vitamin D 0 0
Vitamin B1 0.034 0 Pumpkin seed
Vitamin B2 0.052 0 Pumpkin seed
Vitamin B3 0.286 0 Pumpkin seed
Vitamin B5 0.056 0 Pumpkin seed
Vitamin B6 0.037 0 Pumpkin seed
Vitamin B12 0 0
Vitamin K 0 Wheat gluten
Folate 9 0 Pumpkin seed
Trans Fat
Saturated Fat 3.67 0.272 Wheat gluten
Monounsaturated Fat 6.032 0.156 Pumpkin seed
Polyunsaturated fat 8.844 0.81 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
Fructose

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.