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Rye vs Pumpkin seed - In-Depth Nutrition Comparison

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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.

Infographic

Rye vs Pumpkin seed 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 Phosphorus +260.9%
Contains less Sodium -88.9%
Contains more Calcium +129.2%
Contains more Iron +25.9%
Contains more Magnesium +138.2%
Contains more Potassium +80.2%
Contains more Zinc +288.7%
Contains more Copper +88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +260.9%
Contains less Sodium -88.9%
Contains more Calcium +129.2%
Contains more Iron +25.9%
Contains more Magnesium +138.2%
Contains more Potassium +80.2%
Contains more Zinc +288.7%
Contains more Copper +88%

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
Rye
8
:
Contains more Vitamin B1 +829.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1393%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +694.6%
Contains more Folate +322.2%
Contains more Vitamin A +463.6%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin B1 +829.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1393%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +694.6%
Contains more Folate +322.2%
Contains more Vitamin A +463.6%
Contains more Vitamin C +∞%

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.
Rye Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Pumpkin seed Opinion
Net carbs 60.76g 35.35g Rye
Protein 10.34g 18.55g Pumpkin seed
Fats 1.63g 19.4g Pumpkin seed
Carbs 75.86g 53.75g Rye
Calories 338kcal 446kcal Pumpkin seed
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Pumpkin seed
Fiber 15.1g 18.4g Pumpkin seed
Calcium 24mg 55mg Pumpkin seed
Iron 2.63mg 3.31mg Pumpkin seed
Magnesium 110mg 262mg Pumpkin seed
Phosphorus 332mg 92mg Rye
Potassium 510mg 919mg Pumpkin seed
Sodium 2mg 18mg Rye
Zinc 2.65mg 10.3mg Pumpkin seed
Copper 0.367mg 0.69mg Pumpkin seed
Vitamin A 11IU 62IU Pumpkin seed
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.316mg 0.034mg Rye
Vitamin B2 0.251mg 0.052mg Rye
Vitamin B3 4.27mg 0.286mg Rye
Vitamin B5 1.456mg 0.056mg Rye
Vitamin B6 0.294mg 0.037mg Rye
Folate 38µg 9µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.326mg Pumpkin seed
Threonine 0.289mg 0.683mg Pumpkin seed
Isoleucine 0.208mg 0.956mg Pumpkin seed
Leucine 0.563mg 1.572mg Pumpkin seed
Lysine 0.286mg 1.386mg Pumpkin seed
Methionine 0.153mg 0.417mg Pumpkin seed
Phenylalanine 0.435mg 0.924mg Pumpkin seed
Valine 0.317mg 1.491mg Pumpkin seed
Histidine 0.189mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.197g 3.67g Rye
Monounsaturated Fat 0.208g 6.032g Pumpkin seed
Polyunsaturated fat 0.767g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
36
Rye
4
Pumpkin seed
Mineral Summary Score
71
Rye
120
Pumpkin seed

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
62%
Rye
111%
Pumpkin seed
Carbohydrates
76%
Rye
54%
Pumpkin seed
Fats
8%
Rye
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.473g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.8)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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