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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Khorasan wheat

Pumpkin seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Khorasan wheat

Pumpkin seeds

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 Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+200%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Carbs	70.58g	53.75g	6%
Iron	3.77mg	3.31mg	6%
Calories	337kcal	446kcal	5%
Choline	25.8mg		5%
Vitamin E	0.61mg		4%
Calcium	22mg	55mg	3%
Omega-3 (ALA)	0.048g		3%
Vitamin K	1.8µg		2%
Folate		9µg	2%
Sodium	5mg	18mg	1%
Protein per 100 calories	4.3g	4.2g	N/A
Calories per 10 g protein	232kcal	240kcal	N/A
Weight per 100 calories	30g	22g	N/A
Unsaturated / Saturated Fat ratio	4.3	4.1	N/A
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%