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  6. Pumpkin seeds vs. Barley

Pumpkin seeds vs. Barley — In-Depth Nutrition Comparison

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How are pumpkin seeds and barley different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, barley is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for zinc for pumpkin seeds is 86% higher.
  • Pumpkin seeds contain 39 times more saturated fat than barley. While pumpkin seeds contain 3.67g of saturated fat, barley contains only 0.093g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Barley, pearled, cooked are the varieties used in this article.

Infographic

Pumpkin seeds vs Barley 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" 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Barley
Barley
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +888.2%
Contains more IronIron +148.9%
Contains more CopperCopper +557.1%
Contains more ZincZinc +1156.1%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +91.5%
Contains less SodiumSodium -83.3%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Barley
Barley
8
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 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +144.1%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +621.3%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Barley DV% diff.
Zinc 10.3mg 0.82mg 86%
Copper 0.69mg 0.105mg 65%
Fiber 18.4g 3.8g 58%
Polyunsaturated fat 8.844g 0.214g 58%
Magnesium 262mg 22mg 57%
Protein 18.55g 2.26g 33%
Fats 19.4g 0.44g 29%
Iron 3.31mg 1.33mg 25%
Potassium 919mg 93mg 24%
Calories 446kcal 123kcal 16%
Selenium 8.6µg 16%
Saturated fat 3.67g 0.093g 16%
Monounsaturated fat 6.032g 0.057g 15%
Vitamin B3 0.286mg 2.063mg 11%
Manganese 0.496mg 0.259mg 10%
Carbs 53.75g 28.22g 9%
Vitamin B6 0.037mg 0.115mg 6%
Phosphorus 92mg 54mg 5%
Calcium 55mg 11mg 4%
Vitamin B1 0.034mg 0.083mg 4%
Vitamin B5 0.056mg 0.135mg 2%
Folate 9µg 16µg 2%
Choline 13.4mg 2%
Sodium 18mg 3mg 1%
Vitamin B2 0.052mg 0.062mg 1%
Vitamin K 0.8µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 24.42g N/A
Sugar 0.28g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.326mg 0.038mg 0%
Threonine 0.683mg 0.077mg 0%
Isoleucine 0.956mg 0.083mg 0%
Leucine 1.572mg 0.154mg 0%
Lysine 1.386mg 0.084mg 0%
Methionine 0.417mg 0.043mg 0%
Phenylalanine 0.924mg 0.127mg 0%
Valine 1.491mg 0.111mg 0%
Histidine 0.515mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +720.8%
Contains more FatsFats +4309.1%
Contains more CarbsCarbs +90.5%
Contains more OtherOther +1257.1%
Contains more WaterWater +1428.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +10482.5%
Contains more Poly. FatPolyunsaturated fat +4032.7%
Contains less Sat. FatSaturated fat -97.5%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.