Pumpkin seed vs. Buckwheat — In-Depth Nutrition Comparison
Compare
Summary of differences between Pumpkin seed and Buckwheat
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium, while Buckwheat has more Vitamin B5.
- Pumpkin seed covers your daily need of Zinc 88% more than Buckwheat.
- Pumpkin seed contains 27 times more Saturated Fat than Buckwheat. While Pumpkin seed contains 3.67g of Saturated Fat, Buckwheat contains only 0.134g.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Buckwheat groats, roasted, cooked.
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
+685.7%
Contains
more
Iron
+313.8%
Contains
more
Magnesium
+413.7%
Contains
more
Phosphorus
+31.4%
Contains
more
Potassium
+944.3%
Contains
more
Zinc
+1588.5%
Contains
more
Copper
+372.6%
Contains
more
Manganese
+23.1%
Contains
less
Sodium
-77.8%
Contains
more
Calcium
+685.7%
Contains
more
Iron
+313.8%
Contains
more
Magnesium
+413.7%
Contains
more
Phosphorus
+31.4%
Contains
more
Potassium
+944.3%
Contains
more
Zinc
+1588.5%
Contains
more
Copper
+372.6%
Contains
more
Manganese
+23.1%
Contains
less
Sodium
-77.8%
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 A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+33.3%
Contains
more
Vitamin B1
+17.6%
Contains
more
Vitamin B3
+228.7%
Contains
more
Vitamin B5
+541.1%
Contains
more
Vitamin B6
+108.1%
Contains
more
Folate
+55.6%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+33.3%
Contains
more
Vitamin B1
+17.6%
Contains
more
Vitamin B3
+228.7%
Contains
more
Vitamin B5
+541.1%
Contains
more
Vitamin B6
+108.1%
Contains
more
Folate
+55.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+448.8%
Contains
more
Fats
+3029%
Contains
more
Carbs
+169.6%
Contains
more
Other
+783.7%
Contains
more
Water
+1580.7%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Contains
more
Protein
+448.8%
Contains
more
Fats
+3029%
Contains
more
Carbs
+169.6%
Contains
more
Other
+783.7%
Contains
more
Water
+1580.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+3108.5%
Contains
more
Polyunsaturated fat
+4604.3%
Contains
less
Saturated Fat
-96.3%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Contains
more
Monounsaturated Fat
+3108.5%
Contains
more
Polyunsaturated fat
+4604.3%
Contains
less
Saturated Fat
-96.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 17.24g |
|
| Protein | 18.55g | 3.38g |
|
| Fats | 19.4g | 0.62g |
|
| Carbs | 53.75g | 19.94g |
|
| Calories | 446kcal | 92kcal |
|
| Fructose | 0.1g |
|
|
| Sugar | 0.9g |
|
|
| Fiber | 18.4g | 2.7g |
|
| Calcium | 55mg | 7mg |
|
| Iron | 3.31mg | 0.8mg |
|
| Magnesium | 262mg | 51mg |
|
| Phosphorus | 92mg | 70mg |
|
| Potassium | 919mg | 88mg |
|
| Sodium | 18mg | 4mg |
|
| Zinc | 10.3mg | 0.61mg |
|
| Copper | 0.69mg | 0.146mg |
|
| Manganese | 0.496mg | 0.403mg |
|
| Selenium | 2.2µg |
|
|
| Vitamin A | 62IU | 0IU |
|
| Vitamin A RAE | 3µg | 0µg |
|
| Vitamin E | 0.09mg |
|
|
| Vitamin C | 0.3mg | 0mg |
|
| Vitamin B1 | 0.034mg | 0.04mg |
|
| Vitamin B2 | 0.052mg | 0.039mg |
|
| Vitamin B3 | 0.286mg | 0.94mg |
|
| Vitamin B5 | 0.056mg | 0.359mg |
|
| Vitamin B6 | 0.037mg | 0.077mg |
|
| Folate | 9µg | 14µg |
|
| Vitamin K | 1.9µg |
|
|
| Tryptophan | 0.326mg | 0.049mg |
|
| Threonine | 0.683mg | 0.129mg |
|
| Isoleucine | 0.956mg | 0.127mg |
|
| Leucine | 1.572mg | 0.212mg |
|
| Lysine | 1.386mg | 0.172mg |
|
| Methionine | 0.417mg | 0.044mg |
|
| Phenylalanine | 0.924mg | 0.133mg |
|
| Valine | 1.491mg | 0.173mg |
|
| Histidine | 0.515mg | 0.079mg |
|
| Saturated Fat | 3.67g | 0.134g |
|
| Monounsaturated Fat | 6.032g | 0.188g |
|
| Polyunsaturated fat | 8.844g | 0.188g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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%
8%
Minerals Daily Need Coverage Score
103%
24%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 3.536g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)