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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 has 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.

Infographic

Pumpkin seeds 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" 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%
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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.
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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Groat DV% diff.
Zinc 10.3mg 2.4mg 72%
Polyunsaturated fat 8.844g 1.039g 52%
Copper 0.69mg 1.1mg 46%
Vitamin B3 0.286mg 7.02mg 42%
Phosphorus 92mg 347mg 36%
Manganese 0.496mg 1.3mg 35%
Fiber 18.4g 10g 34%
Vitamin B2 0.052mg 0.425mg 29%
Fats 19.4g 3.4g 25%
Vitamin B5 0.056mg 1.233mg 24%
Selenium 8.3µg 15%
Potassium 919mg 460mg 14%
Iron 3.31mg 2.2mg 14%
Saturated fat 3.67g 0.741g 13%
Vitamin B6 0.037mg 0.21mg 13%
Monounsaturated fat 6.032g 1.04g 12%
Protein 18.55g 13.25g 11%
Magnesium 262mg 231mg 7%
Carbs 53.75g 71.5g 6%
Vitamin B1 0.034mg 0.101mg 6%
Folate 9µg 30µg 5%
Calories 446kcal 343kcal 5%
Calcium 55mg 18mg 4%
Sodium 18mg 1mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 61.5g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.192mg 0%
Threonine 0.683mg 0.506mg 0%
Isoleucine 0.956mg 0.498mg 0%
Leucine 1.572mg 0.832mg 0%
Lysine 1.386mg 0.672mg 0%
Methionine 0.417mg 0.172mg 0%
Phenylalanine 0.924mg 0.52mg 0%
Valine 1.491mg 0.678mg 0%
Histidine 0.515mg 0.309mg 0%

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
Groat
2
13% 3% 72% 10% 2%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Groat
1
26% 37% 37%
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%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Groat - 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.