Groat vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between groat and pumpkin
- Groat has more copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, zinc, and vitamin B5; however, pumpkin is richer in vitamin A.
- Pumpkin covers your daily vitamin A needs 170% more than groat.
- Pumpkin has 20 times less fiber than groat. Groat has 10g of fiber, while pumpkin has 0.5g.
Specific food types used in this comparison are Buckwheat and Pumpkin, raw.
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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.
| Contains more MagnesiumMagnesium | +1825% |
| Contains more PotassiumPotassium | +35.3% |
| Contains more IronIron | +175% |
| Contains more CopperCopper | +766.1% |
| Contains more ZincZinc | +650% |
| Contains more PhosphorusPhosphorus | +688.6% |
| Contains more ManganeseManganese | +940% |
| Contains more SeleniumSelenium | +2666.7% |
| Contains more CalciumCalcium | +16.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +102% |
| Contains more Vitamin B2Vitamin B2 | +286.4% |
| Contains more Vitamin B3Vitamin B3 | +1070% |
| Contains more Vitamin B5Vitamin B5 | +313.8% |
| Contains more Vitamin B6Vitamin B6 | +244.3% |
| Contains more FolateFolate | +87.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.127mg | 108% |
| Magnesium | 231mg | 12mg | 52% |
| Manganese | 1.3mg | 0.125mg | 51% |
| Vitamin A | 0µg | 426µg | 47% |
| Phosphorus | 347mg | 44mg | 43% |
| Vitamin B3 | 7.02mg | 0.6mg | 40% |
| Fiber | 10g | 0.5g | 38% |
| Protein | 13.25g | 1g | 25% |
| Vitamin B2 | 0.425mg | 0.11mg | 24% |
| Carbs | 71.5g | 6.5g | 22% |
| Zinc | 2.4mg | 0.32mg | 19% |
| Vitamin B5 | 1.233mg | 0.298mg | 19% |
| Iron | 2.2mg | 0.8mg | 18% |
| Calories | 343kcal | 26kcal | 16% |
| Selenium | 8.3µg | 0.3µg | 15% |
| Vitamin B6 | 0.21mg | 0.061mg | 11% |
| Vitamin C | 0mg | 9mg | 10% |
| Polyunsaturated fat | 1.039g | 0.005g | 7% |
| Vitamin E | 1.06mg | 7% | |
| Fats | 3.4g | 0.1g | 5% |
| Folate | 30µg | 16µg | 4% |
| Vitamin B1 | 0.101mg | 0.05mg | 4% |
| Potassium | 460mg | 340mg | 4% |
| Saturated fat | 0.741g | 0.052g | 3% |
| Monounsaturated fat | 1.04g | 0.013g | 3% |
| Vitamin K | 1.1µg | 1% | |
| Choline | 8.2mg | 1% | |
| Net carbs | 61.5g | 6g | N/A |
| Calcium | 18mg | 21mg | 0% |
| Sugar | 2.76g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.192mg | 0.012mg | 0% |
| Threonine | 0.506mg | 0.029mg | 0% |
| Isoleucine | 0.498mg | 0.031mg | 0% |
| Leucine | 0.832mg | 0.046mg | 0% |
| Lysine | 0.672mg | 0.054mg | 0% |
| Methionine | 0.172mg | 0.011mg | 0% |
| Phenylalanine | 0.52mg | 0.032mg | 0% |
| Valine | 0.678mg | 0.035mg | 0% |
| Histidine | 0.309mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1225% |
| Contains more FatsFats | +3300% |
| Contains more CarbsCarbs | +1000% |
| Contains more OtherOther | +162.5% |
| Contains more WaterWater | +839.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7900% |
| Contains more Poly. FatPolyunsaturated fat | +20680% |
| Contains less Sat. FatSaturated fat | -93% |