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  6. Flour vs. Pumpkin seed

Flour vs. Pumpkin seed — In-Depth Nutrition Comparison

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The main differences between Flour and Pumpkin seed

  • Flour has more Vitamin B1, Folate, Vitamin B3, and Vitamin B2, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Potassium.
  • Daily need coverage for Zinc from Pumpkin seed is 87% higher.
  • Pumpkin seed has 23 times less Vitamin B1 than Flour. Flour has 0.785mg of Vitamin B1, while Pumpkin seed has 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%
Contains more Manganese +37.5%
Contains more Calcium +266.7%
Contains more Magnesium +1090.9%
Contains more Potassium +758.9%
Contains more Zinc +1371.4%
Contains more Copper +379.2%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +40.2%
Contains more Phosphorus +17.4%
Contains less Sodium -88.9%
Contains more Manganese +37.5%
Contains more Calcium +266.7%
Contains more Magnesium +1090.9%
Contains more Potassium +758.9%
Contains more Zinc +1371.4%
Contains more Copper +379.2%

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
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folate +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Pumpkin seed
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 +2208.8%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +1964.3%
Contains more Vitamin B5 +682.1%
Contains more Vitamin B6 +18.9%
Contains more Folate +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +42%
Contains more Water +164.9%
Contains more Protein +79.6%
Contains more Fats +1879.6%
Contains more Other +726.1%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Pumpkin seed
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 Carbs +42%
Contains more Water +164.9%
Contains more Protein +79.6%
Contains more Fats +1879.6%
Contains more Other +726.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +6833.3%
Contains more Polyunsaturated fat +2041.4%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +6833.3%
Contains more Polyunsaturated fat +2041.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
4%
Pumpkin seed
Minerals Daily Need Coverage Score
59%
Flour
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.515g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.2)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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 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.