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Pumpkin seed vs Khorasan wheat - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Khorasan wheat

  • Pumpkin seed has more Zinc, Magnesium, Fiber, and Copper, while Khorasan wheat has more Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B5.
  • Khorasan wheat's daily need coverage for Manganese is 97% higher.
  • Khorasan wheat contains 19 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Khorasan wheat contains 0.196g.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wheat, KAMUT khorasan, uncooked.

Infographic

Pumpkin seed vs Khorasan wheat 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 Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%

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 +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Khorasan wheat Opinion
Net carbs 35.35g 59.48g Khorasan wheat
Protein 18.55g 14.54g Pumpkin seed
Fats 19.4g 2.13g Pumpkin seed
Carbs 53.75g 70.58g Khorasan wheat
Calories 446kcal 337kcal Pumpkin seed
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar g 7.84g Pumpkin seed
Fiber 18.4g 11.1g Pumpkin seed
Calcium 55mg 22mg Pumpkin seed
Iron 3.31mg 3.77mg Khorasan wheat
Magnesium 262mg 130mg Pumpkin seed
Phosphorus 92mg 364mg Khorasan wheat
Potassium 919mg 403mg Pumpkin seed
Sodium 18mg 5mg Khorasan wheat
Zinc 10.3mg 3.68mg Pumpkin seed
Copper 0.69mg 0.506mg Pumpkin seed
Vitamin A 62IU 10IU Pumpkin seed
Vitamin E mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.566mg Khorasan wheat
Vitamin B2 0.052mg 0.184mg Khorasan wheat
Vitamin B3 0.286mg 6.375mg Khorasan wheat
Vitamin B5 0.056mg 0.949mg Khorasan wheat
Vitamin B6 0.037mg 0.259mg Khorasan wheat
Folate 9µg µg Pumpkin seed
Vitamin B12 0µg µg Pumpkin seed
Vitamin K µg 1.8µg Khorasan wheat
Tryptophan 0.326mg 0.13mg Pumpkin seed
Threonine 0.683mg 0.442mg Pumpkin seed
Isoleucine 0.956mg 0.566mg Pumpkin seed
Leucine 1.572mg 1.112mg Pumpkin seed
Lysine 1.386mg 0.416mg Pumpkin seed
Methionine 0.417mg 0.251mg Pumpkin seed
Phenylalanine 0.924mg 0.772mg Pumpkin seed
Valine 1.491mg 0.687mg Pumpkin seed
Histidine 0.515mg 0.379mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0.005g Pumpkin seed
Saturated Fat 3.67g 0.196g Khorasan wheat
Monounsaturated Fat 6.032g 0.213g Pumpkin seed
Polyunsaturated fat 8.844g 0.621g Pumpkin seed

Which food is preferable for your diet?

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

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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
36
Khorasan wheat
Mineral Summary Score
120
Pumpkin seed
88
Khorasan wheat

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
87%
Khorasan wheat
Carbohydrates
54%
Pumpkin seed
71%
Khorasan wheat
Fats
90%
Pumpkin seed
10%
Khorasan wheat

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.