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  6. Rye vs. Pumpkin seeds

Rye vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between rye and pumpkin seeds

  • Rye has more manganese, phosphorus, vitamin B5, vitamin B3, vitamin B1, and vitamin B6; however, pumpkin seeds are higher in zinc, magnesium, and copper.
  • Rye covers your daily manganese needs 90% more than pumpkin seeds.
  • Pumpkin seeds contain 26 times less vitamin B5 than rye. Rye contains 1.456mg of vitamin B5, while pumpkin seeds contain 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.

Infographic

Rye vs Pumpkin seeds 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.
Rye
Rye
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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%
Contains more PhosphorusPhosphorus +260.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +419.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +138.2%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +80.2%
Contains more IronIron +25.9%
Contains more CopperCopper +88%
Contains more ZincZinc +288.7%

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.
Rye
Rye
9
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +829.4%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +1393%
Contains more Vitamin B5Vitamin B5 +2500%
Contains more Vitamin B6Vitamin B6 +694.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +322.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Pumpkin seeds DV% diff.
Manganese 2.577mg 0.496mg 90%
Zinc 2.65mg 10.3mg 70%
Polyunsaturated fat 0.767g 8.844g 54%
Copper 0.367mg 0.69mg 36%
Magnesium 110mg 262mg 36%
Phosphorus 332mg 92mg 34%
Vitamin B5 1.456mg 0.056mg 28%
Fats 1.63g 19.4g 27%
Vitamin B3 4.27mg 0.286mg 25%
Selenium 13.9µg 25%
Vitamin B1 0.316mg 0.034mg 24%
Vitamin B6 0.294mg 0.037mg 20%
Protein 10.34g 18.55g 16%
Saturated fat 0.197g 3.67g 16%
Monounsaturated fat 0.208g 6.032g 15%
Vitamin B2 0.251mg 0.052mg 15%
Fiber 15.1g 18.4g 13%
Potassium 510mg 919mg 12%
Iron 2.63mg 3.31mg 9%
Carbs 75.86g 53.75g 7%
Folate 38µg 9µg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calories 338kcal 446kcal 5%
Calcium 24mg 55mg 3%
Sodium 2mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 60.76g 35.35g N/A
Sugar 0.98g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.108mg 0.326mg 0%
Threonine 0.289mg 0.683mg 0%
Isoleucine 0.208mg 0.956mg 0%
Leucine 0.563mg 1.572mg 0%
Lysine 0.286mg 1.386mg 0%
Methionine 0.153mg 0.417mg 0%
Phenylalanine 0.435mg 0.924mg 0%
Valine 0.317mg 1.491mg 0%
Histidine 0.189mg 0.515mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
Contains more CarbsCarbs +41.1%
Contains more WaterWater +135.6%
Contains more ProteinProtein +79.4%
Contains more FatsFats +1090.2%
Contains more OtherOther +142%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +1053.1%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.