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  6. Buckwheat vs. Pumpkin seeds

Buckwheat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and pumpkin seeds

  • Buckwheat has more vitamin B5, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 88% more than buckwheat.
  • Buckwheat contains 6 times more vitamin B5 than pumpkin seeds. While buckwheat contains 0.359mg of vitamin B5, pumpkin seeds contain 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 seeds 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% 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 +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

All nutrients comparison - raw data values

Nutrient Buckwheat Pumpkin seeds DV% diff.
Zinc 0.61mg 10.3mg 88%
Fiber 2.7g 18.4g 63%
Copper 0.146mg 0.69mg 60%
Polyunsaturated fat 0.188g 8.844g 58%
Magnesium 51mg 262mg 50%
Iron 0.8mg 3.31mg 31%
Protein 3.38g 18.55g 30%
Fats 0.62g 19.4g 29%
Potassium 88mg 919mg 24%
Calories 92kcal 446kcal 18%
Saturated fat 0.134g 3.67g 16%
Monounsaturated fat 0.188g 6.032g 15%
Carbs 19.94g 53.75g 11%
Vitamin B5 0.359mg 0.056mg 6%
Calcium 7mg 55mg 5%
Choline 20.1mg 4%
Manganese 0.403mg 0.496mg 4%
Selenium 2.2µg 4%
Vitamin B3 0.94mg 0.286mg 4%
Phosphorus 70mg 92mg 3%
Vitamin B6 0.077mg 0.037mg 3%
Vitamin K 1.9µg 2%
Folate 14µg 9µg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B2 0.039mg 0.052mg 1%
Vitamin E 0.09mg 1%
Sodium 4mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 17.24g 35.35g N/A
Sugar 0.9g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.049mg 0.326mg 0%
Threonine 0.129mg 0.683mg 0%
Isoleucine 0.127mg 0.956mg 0%
Leucine 0.212mg 1.572mg 0%
Lysine 0.172mg 1.386mg 0%
Methionine 0.044mg 0.417mg 0%
Phenylalanine 0.133mg 0.924mg 0%
Valine 0.173mg 1.491mg 0%
Histidine 0.079mg 0.515mg 0%
Fructose 0.1g 0%

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%

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