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Buckwheat vs. Pumpkin seed — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Pumpkin seed

  • Buckwheat has more Vitamin B5, while Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
  • Pumpkin seed covers your daily need of Zinc 88% more than Buckwheat.
  • Buckwheat contains 6 times more Vitamin B5 than Pumpkin seed. While Buckwheat contains 0.359mg of Vitamin B5, Pumpkin seed contains only 0.056mg.
  • The amount of Saturated Fat in Buckwheat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Buckwheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +413.7%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +944.3%
Contains more IronIron +313.8%
Contains more CopperCopper +372.6%
Contains more ZincZinc +1588.5%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +23.1%

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.
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +228.7%
Contains more Vitamin B5Vitamin B5 +541.1%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +1580.7%
Contains more ProteinProtein +448.8%
Contains more FatsFats +3029%
Contains more CarbsCarbs +169.6%
Contains more OtherOther +783.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -96.3%
Contains more Mono. FatMonounsaturated Fat +3108.5%
Contains more Poly. FatPolyunsaturated fat +4604.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pumpkin seed Opinion
Calories 92kcal 446kcal Pumpkin seed
Protein 3.38g 18.55g Pumpkin seed
Fats 0.62g 19.4g Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Net carbs 17.24g 35.35g Pumpkin seed
Carbs 19.94g 53.75g Pumpkin seed
Magnesium 51mg 262mg Pumpkin seed
Calcium 7mg 55mg Pumpkin seed
Potassium 88mg 919mg Pumpkin seed
Iron 0.8mg 3.31mg Pumpkin seed
Sugar 0.9g Pumpkin seed
Fiber 2.7g 18.4g Pumpkin seed
Copper 0.146mg 0.69mg Pumpkin seed
Zinc 0.61mg 10.3mg Pumpkin seed
Phosphorus 70mg 92mg Pumpkin seed
Sodium 4mg 18mg Buckwheat
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.09mg Buckwheat
Manganese 0.403mg 0.496mg Pumpkin seed
Selenium 2.2µg Buckwheat
Vitamin B1 0.04mg 0.034mg Buckwheat
Vitamin B2 0.039mg 0.052mg Pumpkin seed
Vitamin B3 0.94mg 0.286mg Buckwheat
Vitamin B5 0.359mg 0.056mg Buckwheat
Vitamin B6 0.077mg 0.037mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 14µg 9µg Buckwheat
Choline 20.1mg Buckwheat
Saturated Fat 0.134g 3.67g Buckwheat
Monounsaturated Fat 0.188g 6.032g Pumpkin seed
Polyunsaturated fat 0.188g 8.844g Pumpkin seed
Tryptophan 0.049mg 0.326mg Pumpkin seed
Threonine 0.129mg 0.683mg Pumpkin seed
Isoleucine 0.127mg 0.956mg Pumpkin seed
Leucine 0.212mg 1.572mg Pumpkin seed
Lysine 0.172mg 1.386mg Pumpkin seed
Methionine 0.044mg 0.417mg Pumpkin seed
Phenylalanine 0.133mg 0.924mg Pumpkin seed
Valine 0.173mg 1.491mg Pumpkin seed
Histidine 0.079mg 0.515mg Pumpkin seed
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

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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
8%
Buckwheat
4%
Pumpkin seed
Minerals Daily Need Coverage Score
24%
Buckwheat
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.536g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.