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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Pumpkin seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Pumpkin seeds

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 D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Carbs	66.27g	53.75g	4%
Vitamin B3	0.961mg	0.286mg	4%
Calories	389kcal	446kcal	3%
Protein	16.89g	18.55g	3%
Sodium	2mg	18mg	1%
Protein per 100 calories	4.3g	4.2g	N/A
Calories per 10 g protein	230kcal	240kcal	N/A
Weight per 100 calories	26g	22g	N/A
Unsaturated / Saturated Fat ratio	3.9	4.1	N/A
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%