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.
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
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
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
109%
103%
Comparison summary
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.4)
Which food contains less Sodium?
Groat contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 2.929g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
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.