Wheat vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
How are wheat and pumpkin seeds different?
- Wheat is higher in manganese, phosphorus, vitamin B3, vitamin B1, vitamin B6, and vitamin B5; however, pumpkin seeds are richer in zinc, magnesium, and copper.
- Daily need coverage for manganese for wheat is 109% higher.
- Wheat contains 24 times more vitamin B3 than pumpkin seeds. While wheat contains 6.738mg of vitamin B3, pumpkin seeds contain 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
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.
| Contains more PhosphorusPhosphorus | +452.2% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +507.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +81.9% |
| Contains more CalciumCalcium | +61.8% |
| Contains more PotassiumPotassium | +113.2% |
| Contains more CopperCopper | +24.8% |
| Contains more ZincZinc | +147.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1132.4% |
| Contains more Vitamin B2Vitamin B2 | +132.7% |
| Contains more Vitamin B3Vitamin B3 | +2255.9% |
| Contains more Vitamin B5Vitamin B5 | +1569.6% |
| Contains more Vitamin B6Vitamin B6 | +1032.4% |
| Contains more FolateFolate | +377.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +32.3% |
| Contains more WaterWater | +143.1% |
| Contains more ProteinProtein | +35.6% |
| Contains more FatsFats | +685.4% |
| Contains more OtherOther | +113.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | -87.6% |
| Contains more Mono. FatMonounsaturated fat | +1653.5% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 89.4µg | 163% | |
| Manganese | 3.012mg | 0.496mg | 109% |
| Fiber | 18.4g | 74% | |
| Phosphorus | 508mg | 92mg | 59% |
| Zinc | 4.16mg | 10.3mg | 56% |
| Polyunsaturated fat | 0.978g | 8.844g | 52% |
| Vitamin B3 | 6.738mg | 0.286mg | 40% |
| Vitamin B1 | 0.419mg | 0.034mg | 32% |
| Vitamin B6 | 0.419mg | 0.037mg | 29% |
| Magnesium | 144mg | 262mg | 28% |
| Fats | 2.47g | 19.4g | 26% |
| Vitamin B5 | 0.935mg | 0.056mg | 18% |
| Saturated fat | 0.454g | 3.67g | 15% |
| Copper | 0.553mg | 0.69mg | 15% |
| Monounsaturated fat | 0.344g | 6.032g | 14% |
| Potassium | 431mg | 919mg | 14% |
| Protein | 13.68g | 18.55g | 10% |
| Folate | 43µg | 9µg | 9% |
| Carbs | 71.13g | 53.75g | 6% |
| Calories | 339kcal | 446kcal | 5% |
| Vitamin B2 | 0.121mg | 0.052mg | 5% |
| Iron | 3.52mg | 3.31mg | 3% |
| Calcium | 34mg | 55mg | 2% |
| Sodium | 2mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 71.13g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.176mg | 0.326mg | 0% |
| Threonine | 0.366mg | 0.683mg | 0% |
| Isoleucine | 0.533mg | 0.956mg | 0% |
| Leucine | 0.934mg | 1.572mg | 0% |
| Lysine | 0.303mg | 1.386mg | 0% |
| Methionine | 0.221mg | 0.417mg | 0% |
| Phenylalanine | 0.681mg | 0.924mg | 0% |
| Valine | 0.594mg | 1.491mg | 0% |
| Histidine | 0.322mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
34%
4%
Minerals Daily Need Coverage Score
168%
103%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 3.216g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.