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  6. Pumpkin seeds vs. Khorasan wheat

Pumpkin seeds vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and khorasan wheat

  • Pumpkin seeds have 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 seeds. Pumpkin seeds contain 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 seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +101.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +128%
Contains more CopperCopper +36.4%
Contains more ZincZinc +179.9%
Contains more IronIron +13.9%
Contains more PhosphorusPhosphorus +295.7%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +451.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +1564.7%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +2129%
Contains more Vitamin B5Vitamin B5 +1594.6%
Contains more Vitamin B6Vitamin B6 +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Khorasan wheat DV% diff.
Selenium 81.5µg 148%
Manganese 0.496mg 2.735mg 97%
Zinc 10.3mg 3.68mg 60%
Polyunsaturated fat 8.844g 0.621g 55%
Vitamin B1 0.034mg 0.566mg 44%
Phosphorus 92mg 364mg 39%
Vitamin B3 0.286mg 6.375mg 38%
Magnesium 262mg 130mg 31%
Fiber 18.4g 11.1g 29%
Fats 19.4g 2.13g 27%
Starch 52.41g 22%
Copper 0.69mg 0.506mg 20%
Vitamin B5 0.056mg 0.949mg 18%
Vitamin B6 0.037mg 0.259mg 17%
Saturated fat 3.67g 0.196g 16%
Potassium 919mg 403mg 15%
Monounsaturated fat 6.032g 0.213g 15%
Vitamin B2 0.052mg 0.184mg 10%
Protein 18.55g 14.54g 8%
Iron 3.31mg 3.77mg 6%
Carbs 53.75g 70.58g 6%
Choline 25.8mg 5%
Calories 446kcal 337kcal 5%
Vitamin E 0.61mg 4%
Calcium 55mg 22mg 3%
Vitamin K 1.8µg 2%
Folate 9µg 2%
Sodium 18mg 5mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 59.48g N/A
Sugar 7.84g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.326mg 0.13mg 0%
Threonine 0.683mg 0.442mg 0%
Isoleucine 0.956mg 0.566mg 0%
Leucine 1.572mg 1.112mg 0%
Lysine 1.386mg 0.416mg 0%
Methionine 0.417mg 0.251mg 0%
Phenylalanine 0.924mg 0.772mg 0%
Valine 1.491mg 0.687mg 0%
Histidine 0.515mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +27.6%
Contains more FatsFats +810.8%
Contains more OtherOther +126.2%
Contains more CarbsCarbs +31.3%
Contains more WaterWater +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +2731.9%
Contains more Poly. FatPolyunsaturated fat +1324.2%
Contains less Sat. FatSaturated fat -94.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - 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.