Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Pumpkin seeds

Flour vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

The main differences between flour and pumpkin seeds

  • Flour has more vitamin B1, folate, vitamin B3, and vitamin B2; however, pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 87% higher.
  • Pumpkin seeds have 23 times less vitamin B1 than flour. Flour has 0.785mg of vitamin B1, while pumpkin seeds have 0.034mg.
  • Flour is lower in saturated fat.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Flour 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +40.2%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +758.9%
Contains more CopperCopper +379.2%
Contains more ZincZinc +1371.4%

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.
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +2208.8%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +1964.3%
Contains more Vitamin B5Vitamin B5 +682.1%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Pumpkin seeds DV% diff.
Zinc 0.7mg 10.3mg 87%
Vitamin B1 0.785mg 0.034mg 63%
Fiber 2.7g 18.4g 63%
Selenium 33.9µg 62%
Copper 0.144mg 0.69mg 61%
Magnesium 22mg 262mg 57%
Polyunsaturated fat 0.413g 8.844g 56%
Folate 183µg 9µg 44%
Vitamin B3 5.904mg 0.286mg 35%
Vitamin B2 0.494mg 0.052mg 34%
Fats 0.98g 19.4g 28%
Potassium 107mg 919mg 24%
Iron 4.64mg 3.31mg 17%
Saturated fat 0.155g 3.67g 16%
Protein 10.33g 18.55g 16%
Monounsaturated fat 0.087g 6.032g 15%
Vitamin B5 0.438mg 0.056mg 8%
Carbs 76.31g 53.75g 8%
Manganese 0.682mg 0.496mg 8%
Calories 364kcal 446kcal 4%
Calcium 15mg 55mg 4%
Phosphorus 108mg 92mg 2%
Choline 10.4mg 2%
Sodium 2mg 18mg 1%
Vitamin B6 0.044mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 73.61g 35.35g N/A
Sugar 0.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.326mg 0%
Threonine 0.281mg 0.683mg 0%
Isoleucine 0.357mg 0.956mg 0%
Leucine 0.71mg 1.572mg 0%
Lysine 0.228mg 1.386mg 0%
Methionine 0.183mg 0.417mg 0%
Phenylalanine 0.52mg 0.924mg 0%
Valine 0.415mg 1.491mg 0%
Histidine 0.23mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +42%
Contains more WaterWater +164.9%
Contains more ProteinProtein +79.6%
Contains more FatsFats +1879.6%
Contains more OtherOther +726.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -95.8%
Contains more Mono. FatMonounsaturated fat +6833.3%
Contains more Poly. FatPolyunsaturated fat +2041.4%

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.