Whole Wheat Flour vs. Pumpkin Seeds

Nutrition comparison of Whole 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 whole 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 whole wheat flour and pumpkin seeds:

  • Both whole wheat flour and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Pumpkin seed is a great source of calcium.
  • Whole wheat flour has 7.5 times less saturated fat than pumpkin seed.
  • Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of whole wheat flour and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both whole wheat flour and pumpkin seeds are high in calories. Pumpkin seed has 34% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Pumpkin Seeds
Protein 11% 16%
Carbohydrates 84% 46%
Fat 5% 38%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and pumpkin seeds are high in carbohydrates. Whole wheat flour has 39% more carbohydrates than pumpkin seed - whole wheat flour has 74.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both whole wheat flour and pumpkin seeds are high in dietary fiber. Pumpkin seed has 40% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both whole wheat flour and pumpkin seeds are high in protein. Pumpkin seed has 93% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Whole wheat flour has 7.5 times less saturated fat than pumpkin seed - whole wheat flour has 0.43g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and whole wheat flour contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Pumpkin seeds and whole wheat flour contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than pumpkin seed - whole wheat flour has 0.53mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Whole wheat flour and pumpkin seeds contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Flour Pumpkin Seeds
Thiamin 0.297 MG 0.034 MG
Riboflavin 0.188 MG 0.052 MG
Niacin 5.347 MG 0.286 MG
Pantothenic acid 1.011 MG 0.056 MG
Vitamin B6 0.191 MG 0.037 MG
Folate 28 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 67% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both whole wheat flour and pumpkin seeds are high in iron. Whole wheat flour has 12% more iron than pumpkin seed - whole wheat flour has 3.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both whole wheat flour and pumpkin seeds are high in potassium. Pumpkin seed has 133% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Pumpkin Seeds .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does whole wheat flour or pumpkin seeds contain more calories in 100 grams?
Both whole wheat flour and pumpkin seeds are high in calories. Pumpkin seed has 30% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and pumpkin seed has 446 calories.

Does whole wheat flour or pumpkin seeds have more carbohydrates?
By weight, both whole wheat flour and pumpkin seeds are high in carbohydrates. whole wheat flour has 40% more carbohydrates than pumpkin seed - whole wheat flour has 74.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does whole wheat flour or pumpkin seeds contain more iron?
Both whole wheat flour and pumpkin seeds are high in iron. Whole wheat flour has 10% more iron than pumpkin seed - whole wheat flour has 3.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does whole wheat flour or pumpkin seeds contain more potassium?
Both whole wheat flour and pumpkin seeds are high in potassium. Pumpkin seed has 130% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.