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Pumpkin seed vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Buckwheat

  • Pumpkin seed has more Zinc, Fiber, and Iron, while Buckwheat has more Copper, Vitamin B3, Phosphorus, Manganese, Vitamin B2, and Vitamin B5.
  • Pumpkin seed's daily need coverage for Zinc is 72% higher.
  • Buckwheat contains 5 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Buckwheat contains 0.741g.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Buckwheat.

Infographic

Pumpkin seed vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +50.5%
Contains more Calcium +205.6%
Contains more Potassium +99.8%
Contains more Magnesium +13.4%
Contains more Zinc +329.2%
Contains more Copper +59.4%
Contains more Phosphorus +277.2%
Contains less Sodium -94.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +50.5%
Contains more Calcium +205.6%
Contains more Potassium +99.8%
Contains more Magnesium +13.4%
Contains more Zinc +329.2%
Contains more Copper +59.4%
Contains more Phosphorus +277.2%
Contains less Sodium -94.4%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.1%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +2354.5%
Contains more Vitamin B5 +2101.8%
Contains more Vitamin B6 +467.6%
Contains more Folate +233.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.1%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +2354.5%
Contains more Vitamin B5 +2101.8%
Contains more Vitamin B6 +467.6%
Contains more Folate +233.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
33
Buckwheat
Mineral Summary Score
120
Pumpkin seed
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
80%
Buckwheat
Carbohydrates
54%
Pumpkin seed
72%
Buckwheat
Fats
90%
Pumpkin seed
16%
Buckwheat

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 Buckwheat
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.929g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Buckwheat Opinion
Calories 446 343 Pumpkin seed
Protein 18.55 13.25 Pumpkin seed
Fats 19.4 3.4 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2.2 Pumpkin seed
Calcium 55 18 Pumpkin seed
Potassium 919 460 Pumpkin seed
Magnesium 262 231 Pumpkin seed
Sugar
Fiber 18.4 10 Pumpkin seed
Copper 0.69 1.1 Buckwheat
Zinc 10.3 2.4 Pumpkin seed
Starch
Phosphorus 92 347 Buckwheat
Sodium 18 1 Buckwheat
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.101 Buckwheat
Vitamin B2 0.052 0.425 Buckwheat
Vitamin B3 0.286 7.02 Buckwheat
Vitamin B5 0.056 1.233 Buckwheat
Vitamin B6 0.037 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 9 30 Buckwheat
Trans Fat
Saturated Fat 3.67 0.741 Buckwheat
Monounsaturated Fat 6.032 1.04 Pumpkin seed
Polyunsaturated fat 8.844 1.039 Pumpkin seed
Tryptophan 0.326 0.192 Pumpkin seed
Threonine 0.683 0.506 Pumpkin seed
Isoleucine 0.956 0.498 Pumpkin seed
Leucine 1.572 0.832 Pumpkin seed
Lysine 1.386 0.672 Pumpkin seed
Methionine 0.417 0.172 Pumpkin seed
Phenylalanine 0.924 0.52 Pumpkin seed
Valine 1.491 0.678 Pumpkin seed
Histidine 0.515 0.309 Pumpkin seed
Fructose

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.