Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Porridge vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

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
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.
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%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
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%
Contains more Manganese +∞%

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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1846.9%
Contains more Protein +1188.2%
Contains more Fats +9138.1%
Contains more Carbs +410.9%
Contains more Other +1627.3%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 Water +1846.9%
Contains more Protein +1188.2%
Contains more Fats +9138.1%
Contains more Carbs +410.9%
Contains more Other +1627.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +21442.9%
Contains more Polyunsaturated fat +7657.9%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +21442.9%
Contains more Polyunsaturated fat +7657.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.03g 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
Manganese 0mg 0.496mg Pumpkin seed
Selenium 2.8µg Porridge
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.02mg Porridge
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 K 0.1µg 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
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

People also compare

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
4%
Porridge
4%
Pumpkin seed
Minerals Daily Need Coverage Score
21%
Porridge
103%
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.