Pumpkin seeds vs. Groat — In-Depth Nutrition Comparison
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Differences between Pumpkin seeds and Groat
- Pumpkin seeds have more Zinc, Fiber, and Iron, while Groat have more Copper, Vitamin B3, Phosphorus, Manganese, Vitamin B2, and Vitamin B5.
- Pumpkin seeds' daily need coverage for Zinc is 72% higher.
- Groat contains 5 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds contain 3.67g of Saturated Fat, while Groat contains 0.741g.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Buckwheat.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.4% |
| Contains more CalciumCalcium | +205.6% |
| Contains more PotassiumPotassium | +99.8% |
| Contains more IronIron | +50.5% |
| Contains more ZincZinc | +329.2% |
| Contains more CopperCopper | +59.4% |
| Contains more PhosphorusPhosphorus | +277.2% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +162.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +197.1% |
| Contains more Vitamin B2Vitamin B2 | +717.3% |
| Contains more Vitamin B3Vitamin B3 | +2354.5% |
| Contains more Vitamin B5Vitamin B5 | +2101.8% |
| Contains more Vitamin B6Vitamin B6 | +467.6% |
| Contains more FolateFolate | +233.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +40% |
| Contains more FatsFats | +470.6% |
| Contains more OtherOther | +81% |
| Contains more CarbsCarbs | +33% |
| Contains more WaterWater | +116.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated Fat:
Sat. Fat
0.741 g
Monounsaturated Fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated Fat | +480% |
| Contains more Poly. FatPolyunsaturated fat | +751.2% |
| Contains less Sat. FatSaturated Fat | -79.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 343kcal |
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| Protein | 18.55g | 13.25g |
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| Fats | 19.4g | 3.4g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 61.5g |
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| Carbs | 53.75g | 71.5g |
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| Magnesium | 262mg | 231mg |
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| Calcium | 55mg | 18mg |
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| Potassium | 919mg | 460mg |
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| Iron | 3.31mg | 2.2mg |
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| Fiber | 18.4g | 10g |
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| Copper | 0.69mg | 1.1mg |
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| Zinc | 10.3mg | 2.4mg |
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| Phosphorus | 92mg | 347mg |
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| Sodium | 18mg | 1mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Manganese | 0.496mg | 1.3mg |
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| Selenium | 8.3µg |
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| Vitamin B1 | 0.034mg | 0.101mg |
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| Vitamin B2 | 0.052mg | 0.425mg |
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| Vitamin B3 | 0.286mg | 7.02mg |
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| Vitamin B5 | 0.056mg | 1.233mg |
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| Vitamin B6 | 0.037mg | 0.21mg |
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| Folate | 9µg | 30µg |
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| Saturated Fat | 3.67g | 0.741g |
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| Monounsaturated Fat | 6.032g | 1.04g |
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| Polyunsaturated fat | 8.844g | 1.039g |
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| Tryptophan | 0.326mg | 0.192mg |
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| Threonine | 0.683mg | 0.506mg |
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| Isoleucine | 0.956mg | 0.498mg |
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| Leucine | 1.572mg | 0.832mg |
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| Lysine | 1.386mg | 0.672mg |
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| Methionine | 0.417mg | 0.172mg |
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| Phenylalanine | 0.924mg | 0.52mg |
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| Valine | 1.491mg | 0.678mg |
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| Histidine | 0.515mg | 0.309mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
103%
109%
Comparison summary
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.4)
Which food contains less Sodium?
Groat contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 2.929g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.