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Oatmeal vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Pumpkin seed?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, and Vitamin B3, yet Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Oatmeal has 11 times more Vitamin B3 than Pumpkin seed. Oatmeal has 3.025mg of Vitamin B3, while Pumpkin seed has 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.

Infographic

Oatmeal vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +45.5%
Contains more Iron +80.1%
Contains more Magnesium +907.7%
Contains more Phosphorus +19.5%
Contains more Potassium +1406.6%
Contains less Sodium -63.3%
Contains more Zinc +1561.3%
Contains more Copper +945.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +45.5%
Contains more Iron +80.1%
Contains more Magnesium +907.7%
Contains more Phosphorus +19.5%
Contains more Potassium +1406.6%
Contains less Sodium -63.3%
Contains more Zinc +1561.3%
Contains more Copper +945.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folate +388.9%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folate +388.9%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Pumpkin seed Opinion
Net carbs 9.97g 35.35g Pumpkin seed
Protein 2.37g 18.55g Pumpkin seed
Fats 1.36g 19.4g Pumpkin seed
Carbs 11.67g 53.75g Pumpkin seed
Calories 68kcal 446kcal Pumpkin seed
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Pumpkin seed
Fiber 1.7g 18.4g Pumpkin seed
Calcium 80mg 55mg Oatmeal
Iron 5.96mg 3.31mg Oatmeal
Magnesium 26mg 262mg Pumpkin seed
Phosphorus 77mg 92mg Pumpkin seed
Potassium 61mg 919mg Pumpkin seed
Sodium 49mg 18mg Pumpkin seed
Zinc 0.62mg 10.3mg Pumpkin seed
Copper 0.066mg 0.69mg Pumpkin seed
Vitamin A 433IU 62IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.26mg 0.034mg Oatmeal
Vitamin B2 0.215mg 0.052mg Oatmeal
Vitamin B3 3.025mg 0.286mg Oatmeal
Vitamin B5 0.317mg 0.056mg Oatmeal
Vitamin B6 0.29mg 0.037mg Oatmeal
Folate 44µg 9µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.326mg Pumpkin seed
Threonine 0.083mg 0.683mg Pumpkin seed
Isoleucine 0.105mg 0.956mg Pumpkin seed
Leucine 0.2mg 1.572mg Pumpkin seed
Lysine 0.135mg 1.386mg Pumpkin seed
Methionine 0.04mg 0.417mg Pumpkin seed
Phenylalanine 0.13mg 0.924mg Pumpkin seed
Valine 0.151mg 1.491mg Pumpkin seed
Histidine 0.057mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0.003g g Pumpkin seed
Saturated Fat 0.226g 3.67g Oatmeal
Monounsaturated Fat 0.391g 6.032g Pumpkin seed
Polyunsaturated fat 0.426g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
4
Pumpkin seed
Mineral Summary Score
44
Oatmeal
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
111%
Pumpkin seed
Carbohydrates
12%
Oatmeal
54%
Pumpkin seed
Fats
6%
Oatmeal
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.444g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.