Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Groat vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

Differences between Groat and Pumpkin seed

  • Groat has more Copper, Vitamin B3, Phosphorus, Manganese, Vitamin B2, and Vitamin B5, while Pumpkin seed has more Zinc, Fiber, and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 72% higher.
  • Pumpkin seed contains 25 times less Vitamin B3 than Groat. Groat contains 7.02mg of Vitamin B3, while Pumpkin seed contains 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 seed infographic
Infographic link

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 Phosphorus +277.2%
Contains less Sodium -94.4%
Contains more Copper +59.4%
Contains more Manganese +162.1%
Contains more Calcium +205.6%
Contains more Iron +50.5%
Contains more Magnesium +13.4%
Contains more Potassium +99.8%
Contains more Zinc +329.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +277.2%
Contains less Sodium -94.4%
Contains more Copper +59.4%
Contains more Manganese +162.1%
Contains more Calcium +205.6%
Contains more Iron +50.5%
Contains more Magnesium +13.4%
Contains more Potassium +99.8%
Contains more Zinc +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
:
Contains more Vitamin B1 +197.1%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +2354.5%
Contains more Vitamin B5 +2101.8%
Contains more Vitamin B6 +467.6%
Contains more Folate +233.3%
Contains more Vitamin A +∞%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 +197.1%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +2354.5%
Contains more Vitamin B5 +2101.8%
Contains more Vitamin B6 +467.6%
Contains more Folate +233.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +33%
Contains more Water +116.7%
Contains more Protein +40%
Contains more Fats +470.6%
Contains more Other +81%
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 Carbs +33%
Contains more Water +116.7%
Contains more Protein +40%
Contains more Fats +470.6%
Contains more Other +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +751.2%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated 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 seed
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Pumpkin seed Opinion
Net carbs 61.5g 35.35g Groat
Protein 13.25g 18.55g Pumpkin seed
Fats 3.4g 19.4g Pumpkin seed
Carbs 71.5g 53.75g Groat
Calories 343kcal 446kcal Pumpkin seed
Fiber 10g 18.4g Pumpkin seed
Calcium 18mg 55mg Pumpkin seed
Iron 2.2mg 3.31mg Pumpkin seed
Magnesium 231mg 262mg Pumpkin seed
Phosphorus 347mg 92mg Groat
Potassium 460mg 919mg Pumpkin seed
Sodium 1mg 18mg Groat
Zinc 2.4mg 10.3mg Pumpkin seed
Copper 1.1mg 0.69mg Groat
Manganese 1.3mg 0.496mg Groat
Selenium 8.3µg Groat
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.101mg 0.034mg Groat
Vitamin B2 0.425mg 0.052mg Groat
Vitamin B3 7.02mg 0.286mg Groat
Vitamin B5 1.233mg 0.056mg Groat
Vitamin B6 0.21mg 0.037mg Groat
Folate 30µg 9µg Groat
Tryptophan 0.192mg 0.326mg Pumpkin seed
Threonine 0.506mg 0.683mg Pumpkin seed
Isoleucine 0.498mg 0.956mg Pumpkin seed
Leucine 0.832mg 1.572mg Pumpkin seed
Lysine 0.672mg 1.386mg Pumpkin seed
Methionine 0.172mg 0.417mg Pumpkin seed
Phenylalanine 0.52mg 0.924mg Pumpkin seed
Valine 0.678mg 1.491mg Pumpkin seed
Histidine 0.309mg 0.515mg Pumpkin seed
Saturated Fat 0.741g 3.67g Groat
Monounsaturated Fat 1.04g 6.032g Pumpkin seed
Polyunsaturated fat 1.039g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

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
33%
Groat
4%
Pumpkin seed
Minerals Daily Need Coverage Score
109%
Groat
103%
Pumpkin seed

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed 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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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.