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  6. Wheat vs. Pumpkin seed

Wheat vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Wheat and Pumpkin seed different?

  • Wheat is higher in Manganese, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B6, and Vitamin B5, however, Pumpkin seed is richer in Zinc, Magnesium, and Copper.
  • Daily need coverage for Manganese from Wheat is 109% higher.
  • Wheat contains 24 times more Vitamin B3 than Pumpkin seed. While Wheat contains 6.738mg of Vitamin B3, Pumpkin seed contains only 0.286mg.
  • Wheat has less Saturated Fat.

Wheat, durum and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Wheat vs Pumpkin seed 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.
Wheat
Wheat
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Contains more Manganese +507.3%
Contains more Calcium +61.8%
Contains more Magnesium +81.9%
Contains more Potassium +113.2%
Contains more Zinc +147.6%
Contains more Copper +24.8%
Equal in Iron - 3.31
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +452.2%
Contains less Sodium -88.9%
Contains more Manganese +507.3%
Contains more Calcium +61.8%
Contains more Magnesium +81.9%
Contains more Potassium +113.2%
Contains more Zinc +147.6%
Contains more Copper +24.8%
Equal in Iron - 3.31

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.
Wheat
Wheat
6
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%
Contains more Folate +377.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +1132.4%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +2255.9%
Contains more Vitamin B5 +1569.6%
Contains more Vitamin B6 +1032.4%
Contains more Folate +377.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +32.3%
Contains more Water +143.1%
Contains more Protein +35.6%
Contains more Fats +685.4%
Contains more Other +113.5%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
Contains more Carbs +32.3%
Contains more Water +143.1%
Contains more Protein +35.6%
Contains more Fats +685.4%
Contains more Other +113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1653.5%
Contains more Polyunsaturated fat +804.3%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1653.5%
Contains more Polyunsaturated fat +804.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Pumpkin seed Opinion
Net carbs 71.13g 35.35g Wheat
Protein 13.68g 18.55g Pumpkin seed
Fats 2.47g 19.4g Pumpkin seed
Carbs 71.13g 53.75g Wheat
Calories 339kcal 446kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 34mg 55mg Pumpkin seed
Iron 3.52mg 3.31mg Wheat
Magnesium 144mg 262mg Pumpkin seed
Phosphorus 508mg 92mg Wheat
Potassium 431mg 919mg Pumpkin seed
Sodium 2mg 18mg Wheat
Zinc 4.16mg 10.3mg Pumpkin seed
Copper 0.553mg 0.69mg Pumpkin seed
Manganese 3.012mg 0.496mg Wheat
Selenium 89.4µg Wheat
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.419mg 0.034mg Wheat
Vitamin B2 0.121mg 0.052mg Wheat
Vitamin B3 6.738mg 0.286mg Wheat
Vitamin B5 0.935mg 0.056mg Wheat
Vitamin B6 0.419mg 0.037mg Wheat
Folate 43µg 9µg Wheat
Tryptophan 0.176mg 0.326mg Pumpkin seed
Threonine 0.366mg 0.683mg Pumpkin seed
Isoleucine 0.533mg 0.956mg Pumpkin seed
Leucine 0.934mg 1.572mg Pumpkin seed
Lysine 0.303mg 1.386mg Pumpkin seed
Methionine 0.221mg 0.417mg Pumpkin seed
Phenylalanine 0.681mg 0.924mg Pumpkin seed
Valine 0.594mg 1.491mg Pumpkin seed
Histidine 0.322mg 0.515mg Pumpkin seed
Saturated Fat 0.454g 3.67g Wheat
Monounsaturated Fat 0.344g 6.032g Pumpkin seed
Polyunsaturated fat 0.978g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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
37%
Wheat
4%
Pumpkin seed
Minerals Daily Need Coverage Score
168%
Wheat
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.216g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.