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  6. Barley vs. Pumpkin seed

Barley vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Barley and Pumpkin seed?

  • Barley is higher in Manganese, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2, yet Pumpkin seed is higher in Zinc, Magnesium, and Copper.
  • Pumpkin seed's daily need coverage for Zinc is 68% more.
  • Barley has 19 times more Vitamin B1 than Pumpkin seed. While Barley has 0.646mg of Vitamin B1, Pumpkin seed has only 0.034mg.
  • The amount of Saturated Fat in Barley is lower.

We used Barley, hulled and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Barley vs Pumpkin seed infographic
Infographic link

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.
Barley
Barley
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Contains more Manganese +291.7%
Contains more Calcium +66.7%
Contains more Magnesium +97%
Contains more Potassium +103.3%
Contains more Zinc +271.8%
Contains more Copper +38.6%
Equal in Iron - 3.31
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Contains more Manganese +291.7%
Contains more Calcium +66.7%
Contains more Magnesium +97%
Contains more Potassium +103.3%
Contains more Zinc +271.8%
Contains more Copper +38.6%
Equal in Iron - 3.31

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.
Barley
Barley
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +1509.8%
Contains more Vitamin B5 +403.6%
Contains more Vitamin B6 +759.5%
Contains more Folate +111.1%
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +1509.8%
Contains more Vitamin B5 +403.6%
Contains more Vitamin B6 +759.5%
Contains more Folate +111.1%
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +36.7%
Contains more Water +109.8%
Contains more Protein +48.6%
Contains more Fats +743.5%
Contains more Other +65.2%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Carbs +36.7%
Contains more Water +109.8%
Contains more Protein +48.6%
Contains more Fats +743.5%
Contains more Other +65.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1944.7%
Contains more Polyunsaturated fat +698.2%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1944.7%
Contains more Polyunsaturated fat +698.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Barley Pumpkin seed Opinion
Net carbs 56.18g 35.35g Barley
Protein 12.48g 18.55g Pumpkin seed
Fats 2.3g 19.4g Pumpkin seed
Carbs 73.48g 53.75g Barley
Calories 354kcal 446kcal Pumpkin seed
Sugar 0.8g Pumpkin seed
Fiber 17.3g 18.4g Pumpkin seed
Calcium 33mg 55mg Pumpkin seed
Iron 3.6mg 3.31mg Barley
Magnesium 133mg 262mg Pumpkin seed
Phosphorus 264mg 92mg Barley
Potassium 452mg 919mg Pumpkin seed
Sodium 12mg 18mg Barley
Zinc 2.77mg 10.3mg Pumpkin seed
Copper 0.498mg 0.69mg Pumpkin seed
Manganese 1.943mg 0.496mg Barley
Selenium 37.7µg Barley
Vitamin A 22IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin E 0.57mg Barley
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.646mg 0.034mg Barley
Vitamin B2 0.285mg 0.052mg Barley
Vitamin B3 4.604mg 0.286mg Barley
Vitamin B5 0.282mg 0.056mg Barley
Vitamin B6 0.318mg 0.037mg Barley
Folate 19µg 9µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.326mg Pumpkin seed
Threonine 0.424mg 0.683mg Pumpkin seed
Isoleucine 0.456mg 0.956mg Pumpkin seed
Leucine 0.848mg 1.572mg Pumpkin seed
Lysine 0.465mg 1.386mg Pumpkin seed
Methionine 0.24mg 0.417mg Pumpkin seed
Phenylalanine 0.7mg 0.924mg Pumpkin seed
Valine 0.612mg 1.491mg Pumpkin seed
Histidine 0.281mg 0.515mg Pumpkin seed
Saturated Fat 0.482g 3.67g Barley
Monounsaturated Fat 0.295g 6.032g Pumpkin seed
Polyunsaturated fat 1.108g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Barley
4%
Pumpkin seed
Minerals Daily Need Coverage Score
110%
Barley
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.188g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.7)
Which food is richer in vitamins?
Barley
Barley 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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.