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Khorasan wheat vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Pumpkin seed

  • Khorasan wheat has more Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B5, while Pumpkin seed has more Zinc, Magnesium, Fiber, and Copper.
  • Khorasan wheat's daily need coverage for Manganese is 97% higher.
  • Pumpkin seed contains 22 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Pumpkin seed contains 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Iron +13.9%
Contains more Phosphorus +295.7%
Contains less Sodium -72.2%
Contains more Calcium +150%
Contains more Magnesium +101.5%
Contains more Potassium +128%
Contains more Zinc +179.9%
Contains more Copper +36.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +1564.7%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +2129%
Contains more Vitamin B5 +1594.6%
Contains more Vitamin B6 +600%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pumpkin seed Opinion
Net carbs 59.48g 35.35g Khorasan wheat
Protein 14.54g 18.55g Pumpkin seed
Fats 2.13g 19.4g Pumpkin seed
Carbs 70.58g 53.75g Khorasan wheat
Calories 337kcal 446kcal Pumpkin seed
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Pumpkin seed
Fiber 11.1g 18.4g Pumpkin seed
Calcium 22mg 55mg Pumpkin seed
Iron 3.77mg 3.31mg Khorasan wheat
Magnesium 130mg 262mg Pumpkin seed
Phosphorus 364mg 92mg Khorasan wheat
Potassium 403mg 919mg Pumpkin seed
Sodium 5mg 18mg Khorasan wheat
Zinc 3.68mg 10.3mg Pumpkin seed
Copper 0.506mg 0.69mg Pumpkin seed
Vitamin A 10IU 62IU Pumpkin seed
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Pumpkin seed
Vitamin D µg 0µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.566mg 0.034mg Khorasan wheat
Vitamin B2 0.184mg 0.052mg Khorasan wheat
Vitamin B3 6.375mg 0.286mg Khorasan wheat
Vitamin B5 0.949mg 0.056mg Khorasan wheat
Vitamin B6 0.259mg 0.037mg Khorasan wheat
Folate µg 9µg Pumpkin seed
Vitamin B12 µg 0µg Pumpkin seed
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.326mg Pumpkin seed
Threonine 0.442mg 0.683mg Pumpkin seed
Isoleucine 0.566mg 0.956mg Pumpkin seed
Leucine 1.112mg 1.572mg Pumpkin seed
Lysine 0.416mg 1.386mg Pumpkin seed
Methionine 0.251mg 0.417mg Pumpkin seed
Phenylalanine 0.772mg 0.924mg Pumpkin seed
Valine 0.687mg 1.491mg Pumpkin seed
Histidine 0.379mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0.005g g Pumpkin seed
Saturated Fat 0.196g 3.67g Khorasan wheat
Monounsaturated Fat 0.213g 6.032g Pumpkin seed
Polyunsaturated fat 0.621g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
4
Pumpkin seed
Mineral Summary Score
88
Khorasan wheat
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
111%
Pumpkin seed
Carbohydrates
71%
Khorasan wheat
54%
Pumpkin seed
Fats
10%
Khorasan wheat
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - 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.