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.

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

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

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 E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%