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Oat vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Oat and Pumpkin seed

  • Oat has more Manganese, Phosphorus, Vitamin B1, Vitamin B5, and Iron, while Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium.
  • Oat's daily need coverage for Manganese is 192% higher.
  • Pumpkin seed contains 24 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
  • The amount of Saturated Fat in Oat is lower.

The food types used in this comparison are Oats and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Oat vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Contains more Magnesium +48%
Contains more Potassium +114.2%
Contains more Zinc +159.4%
Contains more Copper +10.2%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Contains more Magnesium +48%
Contains more Potassium +114.2%
Contains more Zinc +159.4%
Contains more Copper +10.2%
Equal in Calcium - 55

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
Oat
6
:
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +522.2%
Contains more Vitamin A +∞%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +522.2%
Contains more Vitamin A +∞%
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.
Oat Pumpkin seed
Rich in minerals 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Pumpkin seed Opinion
Net carbs 55.67g 35.35g Oat
Protein 16.89g 18.55g Pumpkin seed
Fats 6.9g 19.4g Pumpkin seed
Carbs 66.27g 53.75g Oat
Calories 389kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g 18.4g Pumpkin seed
Calcium 54mg 55mg Pumpkin seed
Iron 4.72mg 3.31mg Oat
Magnesium 177mg 262mg Pumpkin seed
Phosphorus 523mg 92mg Oat
Potassium 429mg 919mg Pumpkin seed
Sodium 2mg 18mg Oat
Zinc 3.97mg 10.3mg Pumpkin seed
Copper 0.626mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.763mg 0.034mg Oat
Vitamin B2 0.139mg 0.052mg Oat
Vitamin B3 0.961mg 0.286mg Oat
Vitamin B5 1.349mg 0.056mg Oat
Vitamin B6 0.119mg 0.037mg Oat
Folate 56µg 9µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.326mg Pumpkin seed
Threonine 0.575mg 0.683mg Pumpkin seed
Isoleucine 0.694mg 0.956mg Pumpkin seed
Leucine 1.284mg 1.572mg Pumpkin seed
Lysine 0.701mg 1.386mg Pumpkin seed
Methionine 0.312mg 0.417mg Pumpkin seed
Phenylalanine 0.895mg 0.924mg Pumpkin seed
Valine 0.937mg 1.491mg Pumpkin seed
Histidine 0.405mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 3.67g Oat
Monounsaturated Fat 2.178g 6.032g Pumpkin seed
Polyunsaturated fat 2.535g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
4
Pumpkin seed
Mineral Summary Score
112
Oat
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
101%
Oat
111%
Pumpkin seed
Carbohydrates
66%
Oat
54%
Pumpkin seed
Fats
32%
Oat
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.453g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.