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  6. Oats vs. Pumpkin seeds

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.

Infographic

Oats vs Pumpkin seeds infographic
Infographic link

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.
Oats
Oats
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
~equal in Calcium ~55mg
~equal in Selenium ~µg

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.
Oats
Oats
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 +∞%
~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 Oats Pumpkin seeds 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
19% 19% 54% 5% 4%
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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
20% 33% 48%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Pumpkin seeds - 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.