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Pumpkin seed vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Groat

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium, while Groat has more Vitamin B5.
  • Pumpkin seed covers your daily need of Zinc 88% more than Groat.
  • Pumpkin seed contains 27 times more Saturated Fat than Groat. While Pumpkin seed contains 3.67g of Saturated Fat, Groat 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 Groat 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 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 less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Groat
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%

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 Groat
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 Groat Opinion
Net carbs 35.35g 17.24g Pumpkin seed
Protein 18.55g 3.38g Pumpkin seed
Fats 19.4g 0.62g Pumpkin seed
Carbs 53.75g 19.94g Pumpkin seed
Calories 446kcal 92kcal Pumpkin seed
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Pumpkin seed
Fiber 18.4g 2.7g Pumpkin seed
Calcium 55mg 7mg Pumpkin seed
Iron 3.31mg 0.8mg Pumpkin seed
Magnesium 262mg 51mg Pumpkin seed
Phosphorus 92mg 70mg Pumpkin seed
Potassium 919mg 88mg Pumpkin seed
Sodium 18mg 4mg Groat
Zinc 10.3mg 0.61mg Pumpkin seed
Copper 0.69mg 0.146mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.04mg Groat
Vitamin B2 0.052mg 0.039mg Pumpkin seed
Vitamin B3 0.286mg 0.94mg Groat
Vitamin B5 0.056mg 0.359mg Groat
Vitamin B6 0.037mg 0.077mg Groat
Folate 9µg 14µg Groat
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.134g Groat
Monounsaturated Fat 6.032g 0.188g Pumpkin seed
Polyunsaturated fat 8.844g 0.188g Pumpkin seed

Which food is preferable for your diet?

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

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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
8
Groat
Mineral Summary Score
120
Pumpkin seed
22
Groat

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
20%
Groat
Carbohydrates
54%
Pumpkin seed
20%
Groat
Fats
90%
Pumpkin seed
3%
Groat

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?
Groat
Groat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.536g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - 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.