Wheat vs Pumpkin seed - In-Depth Nutrition Comparison
How are Wheat and Pumpkin seed different?
- Wheat is higher in Manganese, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B6, and Vitamin B5, however Pumpkin seed is richer in Zinc, Magnesium, and Copper.
- Daily need coverage for Manganese from Wheat is 109% higher.
- Wheat contains 24 times more Vitamin B3 than Pumpkin seed. While Wheat contains 6.738mg of Vitamin B3, Pumpkin seed contains only 0.286mg.
- Wheat has less Saturated Fat.
Wheat, durum and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Rich in minerals|
|Lower in Sugar||Equal|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|