Rye vs. Pumpkin seed — In-Depth Nutrition Comparison
A recap on differences between Rye and Pumpkin seed
- Rye has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, Vitamin B1, and Vitamin B6, however, Pumpkin seed is higher in Zinc, Magnesium, and Copper.
- Rye covers your daily Manganese needs 90% more than Pumpkin seed.
- Pumpkin seed contains 26 times less Vitamin B5 than Rye. Rye contains 1.456mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
- Rye has less Saturated Fat.
Food varieties used in this article are Rye grain and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Fat Type Comparison
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Rich in minerals|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||1µg||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|