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Wheat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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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 from 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

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +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%
~equal in Iron ~3.31mg

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +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
26% 19% 55%
Saturated Fat: Sat. Fat 0.454 g
Monounsaturated Fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -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.
Wheat Pumpkin seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
168%
Wheat
103%
Pumpkin seeds

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 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.

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 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.