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.
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.
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 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Whole 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 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.