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  6. Porridge vs. Pumpkin seeds

Porridge vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between porridge and pumpkin seeds?

  • Porridge is richer in iron, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Porridge has 2 times more calcium than pumpkin seeds. Porridge has 87mg of calcium, while pumpkin seeds have 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 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +58.2%
Contains more IronIron +13%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +5140%
Contains more PotassiumPotassium +5643.8%
Contains more CopperCopper +1625%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +513.3%
Contains more ManganeseManganese +∞%

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B6Vitamin B6 +184.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Pumpkin seeds DV% diff.
Zinc 0.13mg 10.3mg 92%
Copper 0.04mg 0.69mg 72%
Fiber 0.5g 18.4g 72%
Magnesium 5mg 262mg 61%
Polyunsaturated fat 0.114g 8.844g 58%
Protein 1.44g 18.55g 34%
Fats 0.21g 19.4g 30%
Potassium 16mg 919mg 27%
Manganese 0mg 0.496mg 22%
Calories 50kcal 446kcal 20%
Saturated fat 0.033g 3.67g 17%
Monounsaturated fat 0.028g 6.032g 15%
Carbs 10.52g 53.75g 14%
Phosphorus 15mg 92mg 11%
Selenium 2.8µg 5%
Iron 3.74mg 3.31mg 5%
Calcium 87mg 55mg 3%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin B6 0.013mg 0.037mg 2%
Vitamin B1 0.055mg 0.034mg 2%
Folate 12µg 9µg 1%
Sodium 6mg 18mg 1%
Vitamin B3 0.52mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 10.02g 35.35g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.071mg 0.056mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.326mg 0%
Threonine 0.045mg 0.683mg 0%
Isoleucine 0.063mg 0.956mg 0%
Leucine 0.11mg 1.572mg 0%
Lysine 0.037mg 1.386mg 0%
Methionine 0.027mg 0.417mg 0%
Phenylalanine 0.078mg 0.924mg 0%
Valine 0.07mg 1.491mg 0%
Histidine 0.033mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +1846.9%
Contains more ProteinProtein +1188.2%
Contains more FatsFats +9138.1%
Contains more CarbsCarbs +410.9%
Contains more OtherOther +1627.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -99.1%
Contains more Mono. FatMonounsaturated fat +21442.9%
Contains more Poly. FatPolyunsaturated fat +7657.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.