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Pumpkin seed vs Barley - In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Barley?

  • Pumpkin seed is higher in Zinc, Magnesium, and Copper, yet Barley is higher in Manganese, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2.
  • Pumpkin seed's daily need coverage for Zinc is 68% more.
  • Pumpkin seed has 8 times more Saturated Fat than Barley. While Pumpkin seed has 3.67g of Saturated Fat, Barley has only 0.482g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Barley, hulled types in this article.

Infographic

Pumpkin seed vs Barley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pumpkin seed
Pumpkin seed
5
:
3
Barley
Barley
Contains more Calcium +66.7%
Contains more Magnesium +97%
Contains more Potassium +103.3%
Contains more Zinc +271.8%
Contains more Copper +38.6%
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Equal in Iron - 3.6
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Calcium +66.7%
Contains more Magnesium +97%
Contains more Potassium +103.3%
Contains more Zinc +271.8%
Contains more Copper +38.6%
Contains more Phosphorus +187%
Contains less Sodium -33.3%
Equal in Iron - 3.6

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
Pumpkin seed
Pumpkin seed
2
:
8
Barley
Barley
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +1509.8%
Contains more Vitamin B5 +403.6%
Contains more Vitamin B6 +759.5%
Contains more Folate +111.1%
Pumpkin seed
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%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +1509.8%
Contains more Vitamin B5 +403.6%
Contains more Vitamin B6 +759.5%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Barley
Barley
Contains more Protein +48.6%
Contains more Fats +743.5%
Contains more Other +65.2%
Contains more Carbs +36.7%
Contains more Water +109.8%
Pumpkin seed
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
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more Protein +48.6%
Contains more Fats +743.5%
Contains more Other +65.2%
Contains more Carbs +36.7%
Contains more Water +109.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +1944.7%
Contains more Polyunsaturated fat +698.2%
Contains less Saturated Fat -86.9%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +1944.7%
Contains more Polyunsaturated fat +698.2%
Contains less Saturated Fat -86.9%

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.
Pumpkin seed Barley
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Barley Opinion
Net carbs 35.35g 56.18g Barley
Protein 18.55g 12.48g Pumpkin seed
Fats 19.4g 2.3g Pumpkin seed
Carbs 53.75g 73.48g Barley
Calories 446kcal 354kcal Pumpkin seed
Sugar 0.8g Pumpkin seed
Fiber 18.4g 17.3g Pumpkin seed
Calcium 55mg 33mg Pumpkin seed
Iron 3.31mg 3.6mg Barley
Magnesium 262mg 133mg Pumpkin seed
Phosphorus 92mg 264mg Barley
Potassium 919mg 452mg Pumpkin seed
Sodium 18mg 12mg Barley
Zinc 10.3mg 2.77mg Pumpkin seed
Copper 0.69mg 0.498mg Pumpkin seed
Vitamin A 62IU 22IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.57mg Barley
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.646mg Barley
Vitamin B2 0.052mg 0.285mg Barley
Vitamin B3 0.286mg 4.604mg Barley
Vitamin B5 0.056mg 0.282mg Barley
Vitamin B6 0.037mg 0.318mg Barley
Folate 9µg 19µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.326mg 0.208mg Pumpkin seed
Threonine 0.683mg 0.424mg Pumpkin seed
Isoleucine 0.956mg 0.456mg Pumpkin seed
Leucine 1.572mg 0.848mg Pumpkin seed
Lysine 1.386mg 0.465mg Pumpkin seed
Methionine 0.417mg 0.24mg Pumpkin seed
Phenylalanine 0.924mg 0.7mg Pumpkin seed
Valine 1.491mg 0.612mg Pumpkin seed
Histidine 0.515mg 0.281mg Pumpkin seed
Saturated Fat 3.67g 0.482g Barley
Monounsaturated Fat 6.032g 0.295g Pumpkin seed
Polyunsaturated fat 8.844g 1.108g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
36%
Barley
Minerals Daily Need Coverage Score
120%
Pumpkin seed
80%
Barley

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 - 0.8g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.188g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.7)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.