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Oat vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.453g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Pumpkin seed
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
3
Pumpkin seed
Mineral Summary Score
74
Oat
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
3
:
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Contains more Potassium +114.2%
Contains more Magnesium +48%
Contains more Copper +10.2%
Contains more Zinc +159.4%
Equal in Calcium - 55
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Contains more Potassium +114.2%
Contains more Magnesium +48%
Contains more Copper +10.2%
Contains more Zinc +159.4%
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
111%
Pumpkin seed
Carbohydrates
66%
Oat
54%
Pumpkin seed
Fats
32%
Oat
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Pumpkin seed Opinion
Calories 389 446 Pumpkin seed
Protein 16.89 18.55 Pumpkin seed
Fats 6.9 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 66.27 53.75 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 3.31 Oat
Calcium 54 55 Pumpkin seed
Potassium 429 919 Pumpkin seed
Magnesium 177 262 Pumpkin seed
Sugars
Fiber 10.6 18.4 Pumpkin seed
Copper 0.626 0.69 Pumpkin seed
Zinc 3.97 10.3 Pumpkin seed
Starch
Phosphorus 523 92 Oat
Sodium 2 18 Oat
Vitamin A 0 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.034 Oat
Vitamin B2 0.139 0.052 Oat
Vitamin B3 0.961 0.286 Oat
Vitamin B5 1.349 0.056 Oat
Vitamin B6 0.119 0.037 Oat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 3.67 Oat
Monounsaturated Fat 2.178 6.032 Pumpkin seed
Polyunsaturated fat 2.535 8.844 Pumpkin seed
Tryptophan 0.234 0.326 Pumpkin seed
Threonine 0.575 0.683 Pumpkin seed
Isoleucine 0.694 0.956 Pumpkin seed
Leucine 1.284 1.572 Pumpkin seed
Lysine 0.701 1.386 Pumpkin seed
Methionine 0.312 0.417 Pumpkin seed
Phenylalanine 0.895 0.924 Pumpkin seed
Valine 0.937 1.491 Pumpkin seed
Histidine 0.405 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.