Oatmeal vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and pumpkin
- Oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B3, selenium, and vitamin B2; however, pumpkin is higher in vitamin A, vitamin C, and potassium.
- Pumpkin covers your daily vitamin A needs 162% more than oatmeal.
- Pumpkin contains 17 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while pumpkin contains 0.3µg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +281% |
| Contains more IronIron | +645% |
| Contains more ZincZinc | +93.8% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +346.4% |
| Contains more SeleniumSelenium | +1566.7% |
| Contains more PotassiumPotassium | +457.4% |
| Contains more CopperCopper | +92.4% |
| Contains less SodiumSodium | -98% |
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 | +420% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +404.2% |
| Contains more Vitamin B6Vitamin B6 | +375.4% |
| Contains more FolateFolate | +175% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +227.7% |
| Contains more Vitamin EVitamin E | +1414.3% |
| Contains more Vitamin KVitamin K | +175% |
| Contains more CholineCholine | +74.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.8mg | 65% |
| Vitamin A | 130µg | 426µg | 33% |
| Manganese | 0.558mg | 0.125mg | 19% |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Vitamin B6 | 0.29mg | 0.061mg | 18% |
| Vitamin B3 | 3.025mg | 0.6mg | 15% |
| Vitamin C | 0mg | 9mg | 10% |
| Selenium | 5µg | 0.3µg | 9% |
| Vitamin B2 | 0.215mg | 0.11mg | 8% |
| Potassium | 61mg | 340mg | 8% |
| Folate | 44µg | 16µg | 7% |
| Copper | 0.066mg | 0.127mg | 7% |
| Vitamin E | 0.07mg | 1.06mg | 7% |
| Calcium | 80mg | 21mg | 6% |
| Fiber | 1.7g | 0.5g | 5% |
| Phosphorus | 77mg | 44mg | 5% |
| Starch | 10.37g | 4% | |
| Magnesium | 26mg | 12mg | 3% |
| Protein | 2.37g | 1g | 3% |
| Zinc | 0.62mg | 0.32mg | 3% |
| Polyunsaturated fat | 0.426g | 0.005g | 3% |
| Calories | 68kcal | 26kcal | 2% |
| Sodium | 49mg | 1mg | 2% |
| Carbs | 11.67g | 6.5g | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Vitamin K | 0.4µg | 1.1µg | 1% |
| Choline | 4.7mg | 8.2mg | 1% |
| Saturated fat | 0.226g | 0.052g | 1% |
| Monounsaturated fat | 0.391g | 0.013g | 1% |
| Net carbs | 9.97g | 6g | N/A |
| Sugar | 0.46g | 2.76g | N/A |
| Vitamin B5 | 0.317mg | 0.298mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.029mg | 0% |
| Isoleucine | 0.105mg | 0.031mg | 0% |
| Leucine | 0.2mg | 0.046mg | 0% |
| Lysine | 0.135mg | 0.054mg | 0% |
| Methionine | 0.04mg | 0.011mg | 0% |
| Phenylalanine | 0.13mg | 0.032mg | 0% |
| Valine | 0.151mg | 0.035mg | 0% |
| Histidine | 0.057mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +137% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +79.5% |
| Contains more OtherOther | +40.4% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2907.7% |
| Contains more Poly. FatPolyunsaturated fat | +8420% |
| Contains less Sat. FatSaturated fat | -77% |