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Pumpkin seed vs. Buckwheat — In-Depth Nutrition Comparison

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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

Pumpkin seed vs Buckwheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +413.7%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +944.3%
Contains more IronIron +313.8%
Contains more CopperCopper +372.6%
Contains more ZincZinc +1588.5%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +23.1%
Contains less SodiumSodium -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.
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +228.7%
Contains more Vitamin B5Vitamin B5 +541.1%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +448.8%
Contains more FatsFats +3029%
Contains more CarbsCarbs +169.6%
Contains more OtherOther +783.7%
Contains more WaterWater +1580.7%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +3108.5%
Contains more Poly. FatPolyunsaturated fat +4604.3%
Contains less Sat. FatSaturated 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.
Pumpkin seed Buckwheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Buckwheat Opinion
Calories 446kcal 92kcal Pumpkin seed
Protein 18.55g 3.38g Pumpkin seed
Fats 19.4g 0.62g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 17.24g Pumpkin seed
Carbs 53.75g 19.94g Pumpkin seed
Magnesium 262mg 51mg Pumpkin seed
Calcium 55mg 7mg Pumpkin seed
Potassium 919mg 88mg Pumpkin seed
Iron 3.31mg 0.8mg Pumpkin seed
Sugar 0.9g Pumpkin seed
Fiber 18.4g 2.7g Pumpkin seed
Copper 0.69mg 0.146mg Pumpkin seed
Zinc 10.3mg 0.61mg Pumpkin seed
Phosphorus 92mg 70mg Pumpkin seed
Sodium 18mg 4mg Buckwheat
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.09mg Buckwheat
Manganese 0.496mg 0.403mg Pumpkin seed
Selenium 2.2µg Buckwheat
Vitamin B1 0.034mg 0.04mg Buckwheat
Vitamin B2 0.052mg 0.039mg Pumpkin seed
Vitamin B3 0.286mg 0.94mg Buckwheat
Vitamin B5 0.056mg 0.359mg Buckwheat
Vitamin B6 0.037mg 0.077mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 9µg 14µg Buckwheat
Choline 20.1mg Buckwheat
Saturated Fat 3.67g 0.134g Buckwheat
Monounsaturated Fat 6.032g 0.188g Pumpkin seed
Polyunsaturated fat 8.844g 0.188g Pumpkin seed
Tryptophan 0.326mg 0.049mg Pumpkin seed
Threonine 0.683mg 0.129mg Pumpkin seed
Isoleucine 0.956mg 0.127mg Pumpkin seed
Leucine 1.572mg 0.212mg Pumpkin seed
Lysine 1.386mg 0.172mg Pumpkin seed
Methionine 0.417mg 0.044mg Pumpkin seed
Phenylalanine 0.924mg 0.133mg Pumpkin seed
Valine 1.491mg 0.173mg Pumpkin seed
Histidine 0.515mg 0.079mg Pumpkin seed
Fructose 0.1g Buckwheat

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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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%
Pumpkin seed
8%
Buckwheat
Minerals Daily Need Coverage Score
103%
Pumpkin seed
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.536g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
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)

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 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/170686/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.