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Porridge vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the main differences between Porridge and Pumpkin seed?

  • Porridge is richer in Iron, yet Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 92% higher.
  • Porridge has 2 times more Calcium than Pumpkin seed. Porridge has 87mg of Calcium, while Pumpkin seed has 55mg.
  • Porridge contains less Saturated Fat.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Porridge 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 +58.2%
Contains more Iron +13%
Contains less Sodium -66.7%
Contains more Magnesium +5140%
Contains more Phosphorus +513.3%
Contains more Potassium +5643.8%
Contains more Zinc +7823.1%
Contains more Copper +1625%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +58.2%
Contains more Iron +13%
Contains less Sodium -66.7%
Contains more Magnesium +5140%
Contains more Phosphorus +513.3%
Contains more Potassium +5643.8%
Contains more Zinc +7823.1%
Contains more Copper +1625%

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 B1 +61.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +26.8%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +184.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 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 B1 +61.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +26.8%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +184.6%

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.
Porridge Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Porridge Pumpkin seed Opinion
Net carbs 10.02g 35.35g Pumpkin seed
Protein 1.44g 18.55g Pumpkin seed
Fats 0.21g 19.4g Pumpkin seed
Carbs 10.52g 53.75g Pumpkin seed
Calories 50kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 0.03g g Pumpkin seed
Fiber 0.5g 18.4g Pumpkin seed
Calcium 87mg 55mg Porridge
Iron 3.74mg 3.31mg Porridge
Magnesium 5mg 262mg Pumpkin seed
Phosphorus 15mg 92mg Pumpkin seed
Potassium 16mg 919mg Pumpkin seed
Sodium 6mg 18mg Porridge
Zinc 0.13mg 10.3mg Pumpkin seed
Copper 0.04mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.055mg 0.034mg Porridge
Vitamin B2 0.025mg 0.052mg Pumpkin seed
Vitamin B3 0.52mg 0.286mg Porridge
Vitamin B5 0.071mg 0.056mg Porridge
Vitamin B6 0.013mg 0.037mg Pumpkin seed
Folate 12µg 9µg Porridge
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.326mg Pumpkin seed
Threonine 0.045mg 0.683mg Pumpkin seed
Isoleucine 0.063mg 0.956mg Pumpkin seed
Leucine 0.11mg 1.572mg Pumpkin seed
Lysine 0.037mg 1.386mg Pumpkin seed
Methionine 0.027mg 0.417mg Pumpkin seed
Phenylalanine 0.078mg 0.924mg Pumpkin seed
Valine 0.07mg 1.491mg Pumpkin seed
Histidine 0.033mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 3.67g Porridge
Monounsaturated Fat 0.028g 6.032g Pumpkin seed
Polyunsaturated fat 0.114g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4
Porridge
4
Pumpkin seed
Mineral Summary Score
24
Porridge
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
9%
Porridge
111%
Pumpkin seed
Carbohydrates
11%
Porridge
54%
Pumpkin seed
Fats
1%
Porridge
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.637g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 66)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.