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Wheat gluten vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between wheat gluten and pumpkin seeds

  • Wheat gluten has more phosphorus, iron, and calcium; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, potassium, and monounsaturated fat.
  • Pumpkin seeds cover your daily zinc needs 86% more than wheat gluten.
  • Pumpkin seeds contain 3 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while pumpkin seeds contain 92mg.
  • Wheat gluten has less saturated fat.

Food varieties used in this article are Vital wheat gluten and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Wheat gluten vs Pumpkin seeds 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" 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 CalciumCalcium +158.2%
Contains more IronIron +57.1%
Contains more PhosphorusPhosphorus +182.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more PotassiumPotassium +819%
Contains more CopperCopper +279.1%
Contains more ZincZinc +1111.8%
Contains less SodiumSodium -37.9%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~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 gluten Pumpkin seeds DV% diff.
Protein 75.16g 18.55g 113%
Zinc 0.85mg 10.3mg 86%
Selenium 39.7µg 72%
Fiber 0.6g 18.4g 71%
Magnesium 25mg 262mg 56%
Copper 0.182mg 0.69mg 56%
Polyunsaturated fat 0.81g 8.844g 54%
Fats 1.85g 19.4g 27%
Phosphorus 260mg 92mg 24%
Iron 5.2mg 3.31mg 24%
Potassium 100mg 919mg 24%
Manganese 0.496mg 22%
Saturated fat 0.272g 3.67g 15%
Monounsaturated fat 0.156g 6.032g 15%
Carbs 13.79g 53.75g 13%
Calcium 142mg 55mg 9%
Vitamin B2 0mg 0.052mg 4%
Calories 370kcal 446kcal 4%
Vitamin B6 0mg 0.037mg 3%
Vitamin B1 0mg 0.034mg 3%
Vitamin B3 0mg 0.286mg 2%
Folate 0µg 9µg 2%
Vitamin B5 0mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 13.19g 35.35g N/A
Sodium 29mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 ProteinProtein +305.2%
Contains more WaterWater +82.2%
Contains more FatsFats +948.6%
Contains more CarbsCarbs +289.8%
Contains more OtherOther +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -92.6%
Contains more Mono. FatMonounsaturated fat +3766.7%
Contains more Poly. FatPolyunsaturated fat +991.9%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.