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  6. Pumpkin seeds vs. Barley

Pumpkin seeds vs. Barley — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and barley?

  • Pumpkin seeds are higher in zinc, magnesium, and copper, yet barley is higher in manganese, vitamin B1, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 68% more.
  • Pumpkin seeds have 8 times more saturated fat than barley. While pumpkin seeds have 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 seeds 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" 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +97%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +103.3%
Contains more CopperCopper +38.6%
Contains more ZincZinc +271.8%
Contains more PhosphorusPhosphorus +187%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +291.7%
~equal in Iron ~3.6mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 Choline Choline 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +1509.8%
Contains more Vitamin B5Vitamin B5 +403.6%
Contains more Vitamin B6Vitamin B6 +759.5%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Barley DV% diff.
Selenium 37.7µg 69%
Zinc 10.3mg 2.77mg 68%
Manganese 0.496mg 1.943mg 63%
Polyunsaturated fat 8.844g 1.108g 52%
Vitamin B1 0.034mg 0.646mg 51%
Magnesium 262mg 133mg 31%
Vitamin B3 0.286mg 4.604mg 27%
Fats 19.4g 2.3g 26%
Phosphorus 92mg 264mg 25%
Vitamin B6 0.037mg 0.318mg 22%
Copper 0.69mg 0.498mg 21%
Vitamin B2 0.052mg 0.285mg 18%
Potassium 919mg 452mg 14%
Saturated fat 3.67g 0.482g 14%
Monounsaturated fat 6.032g 0.295g 14%
Protein 18.55g 12.48g 12%
Carbs 53.75g 73.48g 7%
Vitamin B5 0.056mg 0.282mg 5%
Calories 446kcal 354kcal 5%
Vitamin E 0.57mg 4%
Fiber 18.4g 17.3g 4%
Iron 3.31mg 3.6mg 4%
Folate 9µg 19µg 3%
Vitamin K 2.2µg 2%
Calcium 55mg 33mg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 56.18g N/A
Sugar 0.8g N/A
Sodium 18mg 12mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.208mg 0%
Threonine 0.683mg 0.424mg 0%
Isoleucine 0.956mg 0.456mg 0%
Leucine 1.572mg 0.848mg 0%
Lysine 1.386mg 0.465mg 0%
Methionine 0.417mg 0.24mg 0%
Phenylalanine 0.924mg 0.7mg 0%
Valine 1.491mg 0.612mg 0%
Histidine 0.515mg 0.281mg 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
2
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 ProteinProtein +48.6%
Contains more FatsFats +743.5%
Contains more OtherOther +65.2%
Contains more CarbsCarbs +36.7%
Contains more WaterWater +109.8%

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 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +1944.7%
Contains more Poly. FatPolyunsaturated fat +698.2%
Contains less Sat. FatSaturated fat -86.9%

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/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.