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  6. Wheat vs. Pumpkin seeds

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 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

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% 1% 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

All nutrients comparison - raw data values

Nutrient Wheat Pumpkin seeds 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%

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%

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.