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  6. Khorasan wheat vs. Pumpkin

Khorasan wheat vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between khorasan wheat and pumpkin

  • Khorasan wheat has more selenium, manganese, phosphorus, vitamin B1, fiber, copper, iron, vitamin B3, and zinc; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than khorasan wheat.
  • Pumpkin has 272 times less selenium than khorasan wheat. Khorasan wheat has 81.5µg of selenium, while pumpkin has 0.3µg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of khorasan wheat is 40.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Pumpkin, raw.

Infographic

Khorasan wheat vs Pumpkin 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +371.3%
Contains more CopperCopper +298.4%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +727.3%
Contains more ManganeseManganese +2088%
Contains more SeleniumSelenium +27066.7%
Contains less SodiumSodium -80%
~equal in Calcium ~21mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +1032%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +962.5%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +324.6%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +214.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +73.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pumpkin DV% diff.
Selenium 81.5µg 0.3µg 148%
Manganese 2.735mg 0.125mg 113%
Vitamin A 1µg 426µg 47%
Phosphorus 364mg 44mg 46%
Vitamin B1 0.566mg 0.05mg 43%
Copper 0.506mg 0.127mg 42%
Fiber 11.1g 0.5g 42%
Iron 3.77mg 0.8mg 37%
Vitamin B3 6.375mg 0.6mg 36%
Zinc 3.68mg 0.32mg 31%
Magnesium 130mg 12mg 28%
Protein 14.54g 1g 27%
Starch 52.41g 22%
Carbs 70.58g 6.5g 21%
Calories 337kcal 26kcal 16%
Vitamin B6 0.259mg 0.061mg 15%
Vitamin B5 0.949mg 0.298mg 13%
Vitamin C 0mg 9mg 10%
Vitamin B2 0.184mg 0.11mg 6%
Folate 16µg 4%
Polyunsaturated fat 0.621g 0.005g 4%
Vitamin E 0.61mg 1.06mg 3%
Choline 25.8mg 8.2mg 3%
Fats 2.13g 0.1g 3%
Potassium 403mg 340mg 2%
Saturated fat 0.196g 0.052g 1%
Monounsaturated fat 0.213g 0.013g 1%
Vitamin K 1.8µg 1.1µg 1%
Net carbs 59.48g 6g N/A
Calcium 22mg 21mg 0%
Sugar 7.84g 2.76g N/A
Sodium 5mg 1mg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.012mg 0%
Threonine 0.442mg 0.029mg 0%
Isoleucine 0.566mg 0.031mg 0%
Leucine 1.112mg 0.046mg 0%
Lysine 0.416mg 0.054mg 0%
Methionine 0.251mg 0.011mg 0%
Phenylalanine 0.772mg 0.032mg 0%
Valine 0.687mg 0.035mg 0%
Histidine 0.379mg 0.016mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1354%
Contains more FatsFats +2030%
Contains more CarbsCarbs +985.8%
Contains more OtherOther +110%
Contains more WaterWater +727.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +1538.5%
Contains more Poly. FatPolyunsaturated fat +12320%
Contains less Sat. FatSaturated fat -73.5%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.