Whole Wheat Bread vs. Pumpkin Seeds
Nutrition comparison of Whole Wheat Bread 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 bread
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 bread and pumpkin seeds:
- Both whole wheat bread and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat bread has 3.2 times less saturated fat than pumpkin seed.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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 bread and pumpkin seeds are high in calories. Pumpkin seed has 68% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pumpkin Seeds | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 66% | 46% |
| Fat | 14% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and pumpkin seeds are high in carbohydrates. Pumpkin seed has 24% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both whole wheat bread and pumpkin seeds are high in dietary fiber. Pumpkin seed has 149% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both whole wheat bread and pumpkin seeds are high in protein. Pumpkin seed has 39% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Whole wheat bread has 3.2 times less saturated fat than pumpkin seed - whole wheat bread has 0.87g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and pumpkin seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and whole wheat bread contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than pumpkin seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Whole wheat bread and pumpkin seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.034 MG |
| Riboflavin | 0.131 MG | 0.052 MG |
| Niacin | 4.042 MG | 0.286 MG |
| Pantothenic acid | 0.336 MG | 0.056 MG |
| Vitamin B6 | 0.263 MG | 0.037 MG |
| Folate | 75 UG | 9 UG |
Minerals
calcium
Both whole wheat bread and pumpkin seeds are high in calcium. Whole wheat bread has 87% more calcium than pumpkin seed - whole wheat bread has 103mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both whole wheat bread and pumpkin seeds are high in iron. Pumpkin seed has 32% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both whole wheat bread and pumpkin seeds are high in potassium. Pumpkin seed has 300% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Whole Wheat Bread | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.077 G |
| Total | 0.205 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 8.759 G |
| Total | 1.669 G | 8.759 G |
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 Bread or Pumpkin Seeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Whole Wheat Bread 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 bread or pumpkin seeds contain more calories in 100 grams?Both whole wheat bread and pumpkin seeds are high in calories. Pumpkin seed has 70% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pumpkin seed has 446 calories.
Does whole wheat bread or pumpkin seeds have more carbohydrates?
By weight, both whole wheat bread and pumpkin seeds are high in carbohydrates. pumpkin seed has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does whole wheat bread or pumpkin seeds contain more calcium?
Both whole wheat bread and pumpkin seeds are high in calcium. Whole wheat bread has 90% more calcium than pumpkin seed - whole wheat bread has 103mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does whole wheat bread or pumpkin seeds contain more iron?
Both whole wheat bread and pumpkin seeds are high in iron. Pumpkin seed has 30% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does whole wheat bread or pumpkin seeds contain more potassium?
Both whole wheat bread and pumpkin seeds are high in potassium. Pumpkin seed has 300% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.