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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.

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Pumpkin seed vs Khorasan wheat 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 Calcium +150%
Contains more Potassium +128%
Contains more Magnesium +101.5%
Contains more Copper +36.4%
Contains more Zinc +179.9%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Calcium +150%
Contains more Potassium +128%
Contains more Magnesium +101.5%
Contains more Copper +36.4%
Contains more Zinc +179.9%
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 C +∞%
Contains more Vitamin A +520%
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 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% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +520%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Khorasan wheat
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 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.

All nutrients comparison - raw data values

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

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.