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  6. Pumpkin seed vs. Flour

Pumpkin seed vs. Flour — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Flour

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Potassium, however, Flour has more Vitamin B1, Folate, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Zinc from Pumpkin seed is 87% higher.
  • Flour has 24 times less Saturated Fat than Pumpkin seed. Pumpkin seed has 3.67g of Saturated Fat, while Flour has 0.155g.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pumpkin seed vs Flour 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.
Pumpkin seed
Pumpkin seed
5
:
5
Flour
Flour
Contains more Calcium +266.7%
Contains more Magnesium +1090.9%
Contains more Potassium +758.9%
Contains more Zinc +1371.4%
Contains more Copper +379.2%
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%
Contains more Manganese +37.5%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +266.7%
Contains more Magnesium +1090.9%
Contains more Potassium +758.9%
Contains more Zinc +1371.4%
Contains more Copper +379.2%
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%
Contains more Manganese +37.5%

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.
Pumpkin seed
Pumpkin seed
2
:
8
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folate +1933.3%
Pumpkin seed
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folate +1933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Flour
Flour
Contains more Protein +79.6%
Contains more Fats +1879.6%
Contains more Other +726.1%
Contains more Carbs +42%
Contains more Water +164.9%
Pumpkin seed
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +79.6%
Contains more Fats +1879.6%
Contains more Other +726.1%
Contains more Carbs +42%
Contains more Water +164.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +6833.3%
Contains more Polyunsaturated fat +2041.4%
Contains less Saturated Fat -95.8%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +6833.3%
Contains more Polyunsaturated fat +2041.4%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Flour Opinion
Net carbs 35.35g 73.61g Flour
Protein 18.55g 10.33g Pumpkin seed
Fats 19.4g 0.98g Pumpkin seed
Carbs 53.75g 76.31g Flour
Calories 446kcal 364kcal Pumpkin seed
Sugar 0.27g Pumpkin seed
Fiber 18.4g 2.7g Pumpkin seed
Calcium 55mg 15mg Pumpkin seed
Iron 3.31mg 4.64mg Flour
Magnesium 262mg 22mg Pumpkin seed
Phosphorus 92mg 108mg Flour
Potassium 919mg 107mg Pumpkin seed
Sodium 18mg 2mg Flour
Zinc 10.3mg 0.7mg Pumpkin seed
Copper 0.69mg 0.144mg Pumpkin seed
Manganese 0.496mg 0.682mg Flour
Selenium 33.9µg Flour
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.06mg Flour
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.785mg Flour
Vitamin B2 0.052mg 0.494mg Flour
Vitamin B3 0.286mg 5.904mg Flour
Vitamin B5 0.056mg 0.438mg Flour
Vitamin B6 0.037mg 0.044mg Flour
Folate 9µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.326mg 0.127mg Pumpkin seed
Threonine 0.683mg 0.281mg Pumpkin seed
Isoleucine 0.956mg 0.357mg Pumpkin seed
Leucine 1.572mg 0.71mg Pumpkin seed
Lysine 1.386mg 0.228mg Pumpkin seed
Methionine 0.417mg 0.183mg Pumpkin seed
Phenylalanine 0.924mg 0.52mg Pumpkin seed
Valine 1.491mg 0.415mg Pumpkin seed
Histidine 0.515mg 0.23mg Pumpkin seed
Saturated Fat 3.67g 0.155g Flour
Monounsaturated Fat 6.032g 0.087g Pumpkin seed
Polyunsaturated fat 8.844g 0.413g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
50%
Flour
Minerals Daily Need Coverage Score
103%
Pumpkin seed
59%
Flour

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.515g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.2)
Which food is richer in vitamins?
Flour
Flour 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

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.