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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Contains more Calcium +66.7%
Contains more Potassium +103.3%
Contains more Magnesium +97%
Contains more Copper +38.6%
Contains more Zinc +271.8%
Equal in Iron - 3.31
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Contains more Calcium +66.7%
Contains more Potassium +103.3%
Contains more Magnesium +97%
Contains more Copper +38.6%
Contains more Zinc +271.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
8
:
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 C +∞%
Contains more Vitamin A +181.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 C +∞%
Contains more Vitamin A +181.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Barley
4
Pumpkin seed
Mineral Summary Score
80
Barley
120
Pumpkin seed

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 food.
Protein
75%
Barley
111%
Pumpkin seed
Carbohydrates
73%
Barley
54%
Pumpkin seed
Fats
11%
Barley
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Pumpkin seed
Rich in minerals ok
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

Which food is preferable for your diet?

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

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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 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)

All nutrients comparison - raw data values

Nutrient Barley Pumpkin seed Opinion
Calories 354 446 Pumpkin seed
Protein 12.48 18.55 Pumpkin seed
Fats 2.3 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 73.48 53.75 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 3.6 3.31 Barley
Calcium 33 55 Pumpkin seed
Potassium 452 919 Pumpkin seed
Magnesium 133 262 Pumpkin seed
Sugar 0.8 Pumpkin seed
Fiber 17.3 18.4 Pumpkin seed
Copper 0.498 0.69 Pumpkin seed
Zinc 2.77 10.3 Pumpkin seed
Starch
Phosphorus 264 92 Barley
Sodium 12 18 Barley
Vitamin A 22 62 Pumpkin seed
Vitamin E 0.57 Barley
Vitamin D 0 0
Vitamin B1 0.646 0.034 Barley
Vitamin B2 0.285 0.052 Barley
Vitamin B3 4.604 0.286 Barley
Vitamin B5 0.282 0.056 Barley
Vitamin B6 0.318 0.037 Barley
Vitamin B12 0 0
Vitamin K 2.2 Barley
Folate 19 9 Barley
Trans Fat
Saturated Fat 0.482 3.67 Barley
Monounsaturated Fat 0.295 6.032 Pumpkin seed
Polyunsaturated fat 1.108 8.844 Pumpkin seed
Tryptophan 0.208 0.326 Pumpkin seed
Threonine 0.424 0.683 Pumpkin seed
Isoleucine 0.456 0.956 Pumpkin seed
Leucine 0.848 1.572 Pumpkin seed
Lysine 0.465 1.386 Pumpkin seed
Methionine 0.24 0.417 Pumpkin seed
Phenylalanine 0.7 0.924 Pumpkin seed
Valine 0.612 1.491 Pumpkin seed
Histidine 0.281 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.