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 fats.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Groat

Pumpkin seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Groat

Pumpkin seeds

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 D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Vitamin B6	0.21mg	0.037mg	13%
Saturated fat	0.741g	3.67g	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%
Calories	343kcal	446kcal	5%
Folate	30µg	9µg	5%
Calcium	18mg	55mg	4%
Sodium	1mg	18mg	1%
Protein per 100 calories	3.9g	4.2g	N/A
Calories per 10 g protein	259kcal	240kcal	N/A
Weight per 100 calories	29g	22g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.1	N/A
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%