Pumpkin seed vs. Oatmeal — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin seed and Oatmeal?
- Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, and Potassium, yet Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, and Vitamin B3.
- Pumpkin seed's daily need coverage for Zinc is 88% higher.
- Pumpkin seed has 16 times more Saturated Fat than Oatmeal. Pumpkin seed has 3.67g of Saturated Fat, while Oatmeal has 0.226g.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+1406.6%
Contains
less
Sodium
-63.3%
Contains
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Zinc
+1561.3%
Contains
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Copper
+945.5%
Contains
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Calcium
+45.5%
Contains
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Iron
+80.1%
Contains
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Manganese
+12.5%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+1406.6%
Contains
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Sodium
-63.3%
Contains
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Zinc
+1561.3%
Contains
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Copper
+945.5%
Contains
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Calcium
+45.5%
Contains
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Iron
+80.1%
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Manganese
+12.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+598.4%
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Vitamin B1
+664.7%
Contains
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Vitamin B2
+313.5%
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Vitamin B3
+957.7%
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Vitamin B5
+466.1%
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Vitamin B6
+683.8%
Contains
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Folate
+388.9%
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Vitamin C
+∞%
Contains
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Vitamin A
+598.4%
Contains
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Vitamin B1
+664.7%
Contains
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Vitamin B2
+313.5%
Contains
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Vitamin B3
+957.7%
Contains
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Vitamin B5
+466.1%
Contains
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Vitamin B6
+683.8%
Contains
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Folate
+388.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+682.7%
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Fats
+1326.5%
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Carbs
+360.6%
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Other
+566.7%
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Water
+1767.3%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Contains
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Protein
+682.7%
Contains
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Fats
+1326.5%
Contains
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Carbs
+360.6%
Contains
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Other
+566.7%
Contains
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Water
+1767.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1442.7%
Contains
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Polyunsaturated fat
+1976.1%
Contains
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Saturated Fat
-93.8%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.391 g
Polyunsaturated fat:
0.426 g
Contains
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Monounsaturated Fat
+1442.7%
Contains
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Polyunsaturated fat
+1976.1%
Contains
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Saturated Fat
-93.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 9.97g |
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| Protein | 18.55g | 2.37g |
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| Fats | 19.4g | 1.36g |
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| Carbs | 53.75g | 11.67g |
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| Calories | 446kcal | 68kcal |
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| Starch | 10.37g |
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| Sugar | 0.46g |
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| Fiber | 18.4g | 1.7g |
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| Calcium | 55mg | 80mg |
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| Iron | 3.31mg | 5.96mg |
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| Magnesium | 262mg | 26mg |
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| Phosphorus | 92mg | 77mg |
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| Potassium | 919mg | 61mg |
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| Sodium | 18mg | 49mg |
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| Zinc | 10.3mg | 0.62mg |
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| Copper | 0.69mg | 0.066mg |
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| Manganese | 0.496mg | 0.558mg |
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| Selenium | 5µg |
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| Vitamin A | 62IU | 433IU |
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| Vitamin A RAE | 3µg | 130µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.26mg |
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| Vitamin B2 | 0.052mg | 0.215mg |
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| Vitamin B3 | 0.286mg | 3.025mg |
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| Vitamin B5 | 0.056mg | 0.317mg |
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| Vitamin B6 | 0.037mg | 0.29mg |
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| Folate | 9µg | 44µg |
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| Vitamin K | 0.4µg |
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| Tryptophan | 0.326mg | 0.04mg |
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| Threonine | 0.683mg | 0.083mg |
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| Isoleucine | 0.956mg | 0.105mg |
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| Leucine | 1.572mg | 0.2mg |
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| Lysine | 1.386mg | 0.135mg |
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| Methionine | 0.417mg | 0.04mg |
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| Phenylalanine | 0.924mg | 0.13mg |
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| Valine | 1.491mg | 0.151mg |
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| Histidine | 0.515mg | 0.057mg |
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| Trans Fat | 0.003g |
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| Saturated Fat | 3.67g | 0.226g |
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| Monounsaturated Fat | 6.032g | 0.391g |
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| Polyunsaturated fat | 8.844g | 0.426g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
27%
Minerals Daily Need Coverage Score
103%
45%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 3.444g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.