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Pumpkin seed vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 60)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.444g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Pumpkin seed Oatmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Oatmeal
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
3
Pumpkin seed
21
Oatmeal
Mineral Summary Score
86
Pumpkin seed
25
Oatmeal

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
:
Contains more Potassium +1406.6%
Contains more Magnesium +907.7%
Contains more Copper +945.5%
Contains more Zinc +1561.3%
Contains more Phosphorus +19.5%
Contains less Sodium -63.3%
Contains more Iron +80.1%
Contains more Calcium +45.5%
Contains more Potassium +1406.6%
Contains more Magnesium +907.7%
Contains more Copper +945.5%
Contains more Zinc +1561.3%
Contains more Phosphorus +19.5%
Contains less Sodium -63.3%
Contains more Iron +80.1%
Contains more Calcium +45.5%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folic acid (B9) +∞%

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
111%
Pumpkin seed
14%
Oatmeal
Carbohydrates
54%
Pumpkin seed
12%
Oatmeal
Fats
90%
Pumpkin seed
6%
Oatmeal

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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 Pumpkin seed Oatmeal Opinion
Calories 446 68 Pumpkin seed
Protein 18.55 2.37 Pumpkin seed
Fats 19.4 1.36 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 11.67 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.96 Oatmeal
Calcium 55 80 Oatmeal
Potassium 919 61 Pumpkin seed
Magnesium 262 26 Pumpkin seed
Sugars 0.46 Oatmeal
Fiber 18.4 1.7 Pumpkin seed
Copper 0.69 0.066 Pumpkin seed
Zinc 10.3 0.62 Pumpkin seed
Starch 10.37 Oatmeal
Phosphorus 92 77 Pumpkin seed
Sodium 18 49 Pumpkin seed
Vitamin A 62 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.034 0.26 Oatmeal
Vitamin B2 0.052 0.215 Oatmeal
Vitamin B3 0.286 3.025 Oatmeal
Vitamin B5 0.056 0.317 Oatmeal
Vitamin B6 0.037 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Pumpkin seed
Saturated Fat 3.67 0.226 Oatmeal
Monounsaturated Fat 6.032 0.391 Pumpkin seed
Polyunsaturated fat 8.844 0.426 Pumpkin seed
Tryptophan 0.326 0.04 Pumpkin seed
Threonine 0.683 0.083 Pumpkin seed
Isoleucine 0.956 0.105 Pumpkin seed
Leucine 1.572 0.2 Pumpkin seed
Lysine 1.386 0.135 Pumpkin seed
Methionine 0.417 0.04 Pumpkin seed
Phenylalanine 0.924 0.13 Pumpkin seed
Valine 1.491 0.151 Pumpkin seed
Histidine 0.515 0.057 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.