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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 Magnesium +97%
Contains more Potassium +103.3%
Contains more Zinc +271.8%
Contains more Copper +38.6%
Equal in Iron - 3.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +187%
Contains less Sodium -33.3%
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" 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 A +181.8%
Contains more Vitamin C +∞%
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%
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 +∞%

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

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
Starch g g
Fructose g g
Sugar 0.8g g 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
Vitamin A 22IU 62IU Pumpkin seed
Vitamin E 0.57mg mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat g g
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

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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

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)

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.