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.
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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.
Contains
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Iron
+40.2%
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Phosphorus
+17.4%
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less
Sodium
-88.9%
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Manganese
+37.5%
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Calcium
+266.7%
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Magnesium
+1090.9%
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Potassium
+758.9%
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Zinc
+1371.4%
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Copper
+379.2%
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Iron
+40.2%
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Phosphorus
+17.4%
Contains
less
Sodium
-88.9%
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Manganese
+37.5%
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Calcium
+266.7%
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Magnesium
+1090.9%
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Potassium
+758.9%
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Zinc
+1371.4%
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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.
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Contains
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Vitamin B1
+2208.8%
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Vitamin B2
+850%
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Vitamin B3
+1964.3%
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Vitamin B5
+682.1%
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Vitamin B6
+18.9%
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Folate
+1933.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+2208.8%
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Vitamin B2
+850%
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Vitamin B3
+1964.3%
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Vitamin B5
+682.1%
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Vitamin B6
+18.9%
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Folate
+1933.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+42%
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Water
+164.9%
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Protein
+79.6%
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Fats
+1879.6%
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Other
+726.1%
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+42%
Contains
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Water
+164.9%
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Protein
+79.6%
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Fats
+1879.6%
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Other
+726.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95.8%
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Monounsaturated Fat
+6833.3%
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Polyunsaturated fat
+2041.4%
Saturated Fat:
0.155 g
Monounsaturated Fat:
0.087 g
Polyunsaturated fat:
0.413 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-95.8%
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Monounsaturated Fat
+6833.3%
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 73.61g | 35.35g |
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Protein | 10.33g | 18.55g |
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Fats | 0.98g | 19.4g |
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Carbs | 76.31g | 53.75g |
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Calories | 364kcal | 446kcal |
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Sugar | 0.27g |
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Fiber | 2.7g | 18.4g |
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Calcium | 15mg | 55mg |
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Iron | 4.64mg | 3.31mg |
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Magnesium | 22mg | 262mg |
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Phosphorus | 108mg | 92mg |
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Potassium | 107mg | 919mg |
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Sodium | 2mg | 18mg |
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Zinc | 0.7mg | 10.3mg |
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Copper | 0.144mg | 0.69mg |
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Manganese | 0.682mg | 0.496mg |
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Selenium | 33.9µg |
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Vitamin A | 0IU | 62IU |
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Vitamin A RAE | 0µg | 3µg |
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Vitamin E | 0.06mg |
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Vitamin C | 0mg | 0.3mg |
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Vitamin B1 | 0.785mg | 0.034mg |
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Vitamin B2 | 0.494mg | 0.052mg |
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Vitamin B3 | 5.904mg | 0.286mg |
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Vitamin B5 | 0.438mg | 0.056mg |
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Vitamin B6 | 0.044mg | 0.037mg |
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Folate | 183µg | 9µg |
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Vitamin K | 0.3µg |
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Tryptophan | 0.127mg | 0.326mg |
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Threonine | 0.281mg | 0.683mg |
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Isoleucine | 0.357mg | 0.956mg |
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Leucine | 0.71mg | 1.572mg |
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Lysine | 0.228mg | 1.386mg |
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Methionine | 0.183mg | 0.417mg |
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Phenylalanine | 0.52mg | 0.924mg |
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Valine | 0.415mg | 1.491mg |
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Histidine | 0.23mg | 0.515mg |
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Saturated Fat | 0.155g | 3.67g |
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Monounsaturated Fat | 0.087g | 6.032g |
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Polyunsaturated fat | 0.413g | 8.844g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

4%

Minerals Daily Need Coverage Score
59%

103%

Comparison summary
Which food is lower in Sugar?

Pumpkin seed is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?

Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?

Flour is lower in Saturated Fat (difference - 3.515g)
Which food is lower in glycemic index?

Flour is lower in glycemic index (difference - 72)
Which food is cheaper?

Flour is cheaper (difference - $1.2)
Which food is richer in vitamins?

Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.