Oats vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between oats and pumpkin seeds
- Oats have more manganese, phosphorus, vitamin B1, vitamin B5, and iron, while pumpkin seeds have more zinc, fiber, magnesium, and potassium.
- Oats' daily need coverage for manganese is 192% higher.
- Pumpkin seeds contain 24 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while pumpkin seeds contain 0.056mg.
- The amount of saturated fat in oats is lower.
The food types used in this comparison are Oats 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.
| Contains more IronIron | +42.6% |
| Contains more PhosphorusPhosphorus | +468.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +891.1% |
| Contains more MagnesiumMagnesium | +48% |
| Contains more PotassiumPotassium | +114.2% |
| Contains more CopperCopper | +10.2% |
| Contains more ZincZinc | +159.4% |
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 | +2144.1% |
| Contains more Vitamin B2Vitamin B2 | +167.3% |
| Contains more Vitamin B3Vitamin B3 | +236% |
| Contains more Vitamin B5Vitamin B5 | +2308.9% |
| Contains more Vitamin B6Vitamin B6 | +221.6% |
| Contains more FolateFolate | +522.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +23.3% |
| Contains more WaterWater | +82.7% |
| Contains more FatsFats | +181.2% |
| Contains more OtherOther | +120.9% |
~equal in
Protein
~18.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Mono. FatMonounsaturated fat | +177% |
| Contains more Poly. FatPolyunsaturated fat | +248.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 0.496mg | 192% |
| Phosphorus | 523mg | 92mg | 62% |
| Vitamin B1 | 0.763mg | 0.034mg | 61% |
| Zinc | 3.97mg | 10.3mg | 58% |
| Polyunsaturated fat | 2.535g | 8.844g | 42% |
| Fiber | 10.6g | 18.4g | 31% |
| Vitamin B5 | 1.349mg | 0.056mg | 26% |
| Magnesium | 177mg | 262mg | 20% |
| Fats | 6.9g | 19.4g | 19% |
| Iron | 4.72mg | 3.31mg | 18% |
| Potassium | 429mg | 919mg | 14% |
| Folate | 56µg | 9µg | 12% |
| Saturated fat | 1.217g | 3.67g | 11% |
| Monounsaturated fat | 2.178g | 6.032g | 10% |
| Copper | 0.626mg | 0.69mg | 7% |
| Vitamin B2 | 0.139mg | 0.052mg | 7% |
| Vitamin B6 | 0.119mg | 0.037mg | 6% |
| Vitamin B3 | 0.961mg | 0.286mg | 4% |
| Carbs | 66.27g | 53.75g | 4% |
| Calories | 389kcal | 446kcal | 3% |
| Protein | 16.89g | 18.55g | 3% |
| Sodium | 2mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 55.67g | 35.35g | N/A |
| Calcium | 54mg | 55mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.234mg | 0.326mg | 0% |
| Threonine | 0.575mg | 0.683mg | 0% |
| Isoleucine | 0.694mg | 0.956mg | 0% |
| Leucine | 1.284mg | 1.572mg | 0% |
| Lysine | 0.701mg | 1.386mg | 0% |
| Methionine | 0.312mg | 0.417mg | 0% |
| Phenylalanine | 0.895mg | 0.924mg | 0% |
| Valine | 0.937mg | 1.491mg | 0% |
| Histidine | 0.405mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
4%
Minerals Daily Need Coverage Score
154%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Oats contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 2.453g)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 59)
Which food is cheaper?
Oats is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oats is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)