Wheat Flour vs. Pumpkin Seeds
Nutrition comparison of Wheat Flour and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and pumpkin seeds:
- Both wheat flour and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron and protein.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of potassium.
- Wheat flour has 14 times less saturated fat than pumpkin seed.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and pumpkin seeds are high in calories. Pumpkin seed has 24% more calories than wheat flour - wheat flour has 361 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Pumpkin Seeds | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 82% | 46% |
| Fat | 4% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and pumpkin seeds are high in carbohydrates. Wheat flour has 35% more carbohydrates than pumpkin seed - wheat flour has 72.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both wheat flour and pumpkin seeds are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Wheat flour and pumpkin seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both wheat flour and pumpkin seeds are high in protein. Pumpkin seed has 55% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Wheat flour has 14 times less saturated fat than pumpkin seed - wheat flour has 0.24g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and wheat flour contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Pumpkin seeds and wheat flour contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than pumpkin seed - wheat flour has 0.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Wheat flour and pumpkin seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and pumpkin seeds contain significant amounts of Vitamin B6.
| Wheat Flour | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.812 MG | 0.034 MG |
| Riboflavin | 0.512 MG | 0.052 MG |
| Niacin | 7.554 MG | 0.286 MG |
| Pantothenic acid | 0.438 MG | 0.056 MG |
| Vitamin B6 | 0.037 MG | 0.037 MG |
| Folate | 183 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 267% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both wheat flour and pumpkin seeds are high in iron. Wheat flour has 33% more iron than pumpkin seed - wheat flour has 4.4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 819% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.077 G |
| Total | 0.043 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.685 G | 8.759 G |
| Total | 0.685 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Wheat Flour g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or pumpkin seeds contain more calories in 100 grams?Both wheat flour and pumpkin seeds are high in calories. Pumpkin seed has 20% more calories than wheat flour - wheat flour has 361 calories in 100g and pumpkin seed has 446 calories.
Does wheat flour or pumpkin seeds have more carbohydrates?
By weight, both wheat flour and pumpkin seeds are high in carbohydrates. wheat flour has 40% more carbohydrates than pumpkin seed - wheat flour has 72.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does wheat flour or pumpkin seeds contain more iron?
Both wheat flour and pumpkin seeds are high in iron. Wheat flour has 30% more iron than pumpkin seed - wheat flour has 4.4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does wheat flour or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 820% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.