Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin seed vs Wheat gluten - In-Depth Nutrition Comparison

Compare

A recap on differences between Pumpkin seed and Wheat gluten

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, and Polyunsaturated 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 31 times less Fiber than Pumpkin seed. Pumpkin seed contains 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.

Infographic

Pumpkin seed vs Wheat gluten infographic
Infographic link

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 Magnesium +948%
Contains more Potassium +819%
Contains less Sodium -37.9%
Contains more Zinc +1111.8%
Contains more Copper +279.1%
Contains more Calcium +158.2%
Contains more Iron +57.1%
Contains more Phosphorus +182.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +948%
Contains more Potassium +819%
Contains less Sodium -37.9%
Contains more Zinc +1111.8%
Contains more Copper +279.1%
Contains more Calcium +158.2%
Contains more Iron +57.1%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Wheat gluten Opinion
Net carbs 35.35g 13.19g Pumpkin seed
Protein 18.55g 75.16g Wheat gluten
Fats 19.4g 1.85g Pumpkin seed
Carbs 53.75g 13.79g Pumpkin seed
Calories 446kcal 370kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0g Pumpkin seed
Fiber 18.4g 0.6g Pumpkin seed
Calcium 55mg 142mg Wheat gluten
Iron 3.31mg 5.2mg Wheat gluten
Magnesium 262mg 25mg Pumpkin seed
Phosphorus 92mg 260mg Wheat gluten
Potassium 919mg 100mg Pumpkin seed
Sodium 18mg 29mg Pumpkin seed
Zinc 10.3mg 0.85mg Pumpkin seed
Copper 0.69mg 0.182mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0mg Pumpkin seed
Vitamin B2 0.052mg 0mg Pumpkin seed
Vitamin B3 0.286mg 0mg Pumpkin seed
Vitamin B5 0.056mg 0mg Pumpkin seed
Vitamin B6 0.037mg 0mg Pumpkin seed
Folate 9µg 0µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Wheat gluten
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.272g Wheat gluten
Monounsaturated Fat 6.032g 0.156g Pumpkin seed
Polyunsaturated fat 8.844g 0.81g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

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

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.

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.