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  6. Barley vs. Pumpkin seeds

Barley vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are barley and pumpkin seeds different?

  • Barley is higher in vitamin B3 and vitamin B6; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 86% higher.
  • Barley contains 7 times more vitamin B3 than pumpkin seeds. While barley contains 2.063mg of vitamin B3, pumpkin seeds contain only 0.286mg.
  • Barley has less saturated fat.

Barley, pearled, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Barley vs Pumpkin seeds 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +888.2%
Contains more IronIron +148.9%
Contains more CopperCopper +557.1%
Contains more ZincZinc +1156.1%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +91.5%

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.
Barley
Barley
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +144.1%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +621.3%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Pumpkin seeds DV% diff.
Zinc 0.82mg 10.3mg 86%
Copper 0.105mg 0.69mg 65%
Fiber 3.8g 18.4g 58%
Polyunsaturated fat 0.214g 8.844g 58%
Magnesium 22mg 262mg 57%
Protein 2.26g 18.55g 33%
Fats 0.44g 19.4g 29%
Iron 1.33mg 3.31mg 25%
Potassium 93mg 919mg 24%
Calories 123kcal 446kcal 16%
Saturated fat 0.093g 3.67g 16%
Selenium 8.6µg 16%
Monounsaturated fat 0.057g 6.032g 15%
Vitamin B3 2.063mg 0.286mg 11%
Manganese 0.259mg 0.496mg 10%
Carbs 28.22g 53.75g 9%
Vitamin B6 0.115mg 0.037mg 6%
Phosphorus 54mg 92mg 5%
Vitamin B1 0.083mg 0.034mg 4%
Calcium 11mg 55mg 4%
Vitamin B5 0.135mg 0.056mg 2%
Folate 16µg 9µg 2%
Choline 13.4mg 2%
Vitamin B2 0.062mg 0.052mg 1%
Sodium 3mg 18mg 1%
Vitamin K 0.8µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 24.42g 35.35g N/A
Sugar 0.28g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.038mg 0.326mg 0%
Threonine 0.077mg 0.683mg 0%
Isoleucine 0.083mg 0.956mg 0%
Leucine 0.154mg 1.572mg 0%
Lysine 0.084mg 1.386mg 0%
Methionine 0.043mg 0.417mg 0%
Phenylalanine 0.127mg 0.924mg 0%
Valine 0.111mg 1.491mg 0%
Histidine 0.051mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
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 WaterWater +1428.9%
Contains more ProteinProtein +720.8%
Contains more FatsFats +4309.1%
Contains more CarbsCarbs +90.5%
Contains more OtherOther +1257.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +10482.5%
Contains more Poly. FatPolyunsaturated fat +4032.7%

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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/170285/nutrients
  2. Pumpkin seeds - 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.