Oatmeal vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and pumpkin seeds?

Oatmeal is richer in iron, vitamin B6, vitamin B1, and vitamin B3, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, and potassium.
Pumpkin seeds' daily need coverage for zinc is 88% higher.
Oatmeal has 11 times more vitamin B3 than pumpkin seeds. Oatmeal has 3.025mg of vitamin B3, while pumpkin seeds have 0.286mg.
Oatmeal contains less saturated fat.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

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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.

Oatmeal

Pumpkin seeds

Contains more CalciumCalcium	+45.5%
Contains more IronIron	+80.1%
Contains more ManganeseManganese	+12.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+907.7%
Contains more PotassiumPotassium	+1406.6%
Contains more CopperCopper	+945.5%
Contains more ZincZinc	+1561.3%
Contains more PhosphorusPhosphorus	+19.5%
Contains less SodiumSodium	-63.3%

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.

Oatmeal

Pumpkin seeds

Contains more Vitamin AVitamin A	+4233.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+664.7%
Contains more Vitamin B2Vitamin B2	+313.5%
Contains more Vitamin B3Vitamin B3	+957.7%
Contains more Vitamin B5Vitamin B5	+466.1%
Contains more Vitamin B6Vitamin B6	+683.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+388.9%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.62mg	10.3mg	88%
Copper	0.066mg	0.69mg	69%
Fiber	1.7g	18.4g	67%
Polyunsaturated fat	0.426g	8.844g	56%
Magnesium	26mg	262mg	56%
Iron	5.96mg	3.31mg	33%
Protein	2.37g	18.55g	32%
Fats	1.36g	19.4g	28%
Potassium	61mg	919mg	25%
Calories	68kcal	446kcal	19%
Vitamin B6	0.29mg	0.037mg	19%
Vitamin B1	0.26mg	0.034mg	19%
Vitamin B3	3.025mg	0.286mg	17%
Saturated fat	0.226g	3.67g	16%
Carbs	11.67g	53.75g	14%
Monounsaturated fat	0.391g	6.032g	14%
Vitamin A	130µg	3µg	14%
Vitamin B2	0.215mg	0.052mg	13%
Folate	44µg	9µg	9%
Selenium	5µg		9%
Vitamin B5	0.317mg	0.056mg	5%
Starch	10.37g		4%
Manganese	0.558mg	0.496mg	3%
Calcium	80mg	55mg	3%
Phosphorus	77mg	92mg	2%
Choline	4.7mg		1%
Sodium	49mg	18mg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	9.97g	35.35g	N/A
Sugar	0.46g		N/A
Vitamin E	0.07mg		0%
Vitamin K	0.4µg		0%
Trans fat	0.003g		N/A
Tryptophan	0.04mg	0.326mg	0%
Threonine	0.083mg	0.683mg	0%
Isoleucine	0.105mg	0.956mg	0%
Leucine	0.2mg	1.572mg	0%
Lysine	0.135mg	1.386mg	0%
Methionine	0.04mg	0.417mg	0%
Phenylalanine	0.13mg	0.924mg	0%
Valine	0.151mg	1.491mg	0%
Histidine	0.057mg	0.515mg	0%