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Groat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between groat and pumpkin seeds

  • Groat has more copper, vitamin B3, phosphorus, manganese, vitamin B2, and vitamin B5, while pumpkin seeds have more zinc, fiber, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 72% higher.
  • Pumpkin seeds contain 25 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while pumpkin seeds contain 0.286mg.
  • The amount of saturated fat in groat is lower.

The food types used in this comparison are Buckwheat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Groat 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.
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 more CopperCopper +59.4%
Contains more PhosphorusPhosphorus +277.2%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +162.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +13.4%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +99.8%
Contains more IronIron +50.5%
Contains more ZincZinc +329.2%

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.
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 B1Vitamin B1 +197.1%
Contains more Vitamin B2Vitamin B2 +717.3%
Contains more Vitamin B3Vitamin B3 +2354.5%
Contains more Vitamin B5Vitamin B5 +2101.8%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 CarbsCarbs +33%
Contains more WaterWater +116.7%
Contains more ProteinProtein +40%
Contains more FatsFats +470.6%
Contains more OtherOther +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -79.8%
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +751.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Pumpkin seeds DV% diff.
Zinc 2.4mg 10.3mg 72%
Polyunsaturated fat 1.039g 8.844g 52%
Copper 1.1mg 0.69mg 46%
Vitamin B3 7.02mg 0.286mg 42%
Phosphorus 347mg 92mg 36%
Manganese 1.3mg 0.496mg 35%
Fiber 10g 18.4g 34%
Vitamin B2 0.425mg 0.052mg 29%
Fats 3.4g 19.4g 25%
Vitamin B5 1.233mg 0.056mg 24%
Selenium 8.3µg 15%
Potassium 460mg 919mg 14%
Iron 2.2mg 3.31mg 14%
Saturated fat 0.741g 3.67g 13%
Vitamin B6 0.21mg 0.037mg 13%
Monounsaturated fat 1.04g 6.032g 12%
Protein 13.25g 18.55g 11%
Magnesium 231mg 262mg 7%
Carbs 71.5g 53.75g 6%
Vitamin B1 0.101mg 0.034mg 6%
Folate 30µg 9µg 5%
Calories 343kcal 446kcal 5%
Calcium 18mg 55mg 4%
Sodium 1mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 61.5g 35.35g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.192mg 0.326mg 0%
Threonine 0.506mg 0.683mg 0%
Isoleucine 0.498mg 0.956mg 0%
Leucine 0.832mg 1.572mg 0%
Lysine 0.672mg 1.386mg 0%
Methionine 0.172mg 0.417mg 0%
Phenylalanine 0.52mg 0.924mg 0%
Valine 0.678mg 1.491mg 0%
Histidine 0.309mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Pumpkin seeds
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
31%
Groat
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
109%
Groat
103%
Pumpkin seeds

Comparison summary

Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.929g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.