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  6. Khorasan wheat vs. Pumpkin seeds

Khorasan wheat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between khorasan wheat and pumpkin seeds

  • Khorasan wheat has more manganese, vitamin B1, phosphorus, vitamin B3, and vitamin B5, while pumpkin seeds have more zinc, magnesium, fiber, and copper.
  • Khorasan wheat's daily need coverage for manganese is 97% higher.
  • Pumpkin seeds contain 22 times less vitamin B3 than khorasan wheat. Khorasan wheat contains 6.375mg of vitamin B3, while pumpkin seeds contain 0.286mg.
  • The amount of saturated fat in khorasan wheat is lower.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Khorasan 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +13.9%
Contains more PhosphorusPhosphorus +295.7%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +451.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +101.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +128%
Contains more CopperCopper +36.4%
Contains more ZincZinc +179.9%

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% 0.33% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1564.7%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +2129%
Contains more Vitamin B5Vitamin B5 +1594.6%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pumpkin seeds DV% diff.
Selenium 81.5µg 148%
Manganese 2.735mg 0.496mg 97%
Zinc 3.68mg 10.3mg 60%
Polyunsaturated fat 0.621g 8.844g 55%
Vitamin B1 0.566mg 0.034mg 44%
Phosphorus 364mg 92mg 39%
Vitamin B3 6.375mg 0.286mg 38%
Magnesium 130mg 262mg 31%
Fiber 11.1g 18.4g 29%
Fats 2.13g 19.4g 27%
Starch 52.41g 22%
Copper 0.506mg 0.69mg 20%
Vitamin B5 0.949mg 0.056mg 18%
Vitamin B6 0.259mg 0.037mg 17%
Saturated fat 0.196g 3.67g 16%
Potassium 403mg 919mg 15%
Monounsaturated fat 0.213g 6.032g 15%
Vitamin B2 0.184mg 0.052mg 10%
Protein 14.54g 18.55g 8%
Iron 3.77mg 3.31mg 6%
Carbs 70.58g 53.75g 6%
Choline 25.8mg 5%
Calories 337kcal 446kcal 5%
Vitamin E 0.61mg 4%
Calcium 22mg 55mg 3%
Vitamin K 1.8µg 2%
Folate 9µg 2%
Sodium 5mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 59.48g 35.35g N/A
Sugar 7.84g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.326mg 0%
Threonine 0.442mg 0.683mg 0%
Isoleucine 0.566mg 0.956mg 0%
Leucine 1.112mg 1.572mg 0%
Lysine 0.416mg 1.386mg 0%
Methionine 0.251mg 0.417mg 0%
Phenylalanine 0.772mg 0.924mg 0%
Valine 0.687mg 1.491mg 0%
Histidine 0.379mg 0.515mg 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
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 +31.3%
Contains more WaterWater +146%
Contains more ProteinProtein +27.6%
Contains more FatsFats +810.8%
Contains more OtherOther +126.2%

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
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 -94.7%
Contains more Mono. FatMonounsaturated fat +2731.9%
Contains more Poly. FatPolyunsaturated fat +1324.2%

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