Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pumpkin seed vs Oatmeal - In-Depth Nutrition Comparison

Compare

What are the main differences between Pumpkin seed and Oatmeal?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium and Potassium, yet Oatmeal is richer in Iron, Vitamin B6, Vitamin B1 and Vitamin B3.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Pumpkin seed has 16 times more Saturated Fat than Oatmeal. Pumpkin seed has 3.67g of Saturated Fat, while Oatmeal has 0.226g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Pumpkin seed vs Oatmeal infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +1406.6%
Contains more Magnesium +907.7%
Contains more Copper +945.5%
Contains more Zinc +1561.3%
Contains more Phosphorus +19.5%
Contains less Sodium -63.3%
Contains more Iron +80.1%
Contains more Calcium +45.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +1406.6%
Contains more Magnesium +907.7%
Contains more Copper +945.5%
Contains more Zinc +1561.3%
Contains more Phosphorus +19.5%
Contains less Sodium -63.3%
Contains more Iron +80.1%
Contains more Calcium +45.5%

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 +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folate +388.9%
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% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +598.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +957.7%
Contains more Vitamin B5 +466.1%
Contains more Vitamin B6 +683.8%
Contains more Folate +388.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
27
Oatmeal
Mineral Summary Score
120
Pumpkin seed
44
Oatmeal

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 the food
Protein
111%
Pumpkin seed
14%
Oatmeal
Carbohydrates
54%
Pumpkin seed
12%
Oatmeal
Fats
90%
Pumpkin seed
6%
Oatmeal

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Oatmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.444g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Oatmeal Opinion
Calories 446 68 Pumpkin seed
Protein 18.55 2.37 Pumpkin seed
Fats 19.4 1.36 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 11.67 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.96 Oatmeal
Calcium 55 80 Oatmeal
Potassium 919 61 Pumpkin seed
Magnesium 262 26 Pumpkin seed
Sugars 0.46 Pumpkin seed
Fiber 18.4 1.7 Pumpkin seed
Copper 0.69 0.066 Pumpkin seed
Zinc 10.3 0.62 Pumpkin seed
Starch 10.37 Oatmeal
Phosphorus 92 77 Pumpkin seed
Sodium 18 49 Pumpkin seed
Vitamin A 62 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.034 0.26 Oatmeal
Vitamin B2 0.052 0.215 Oatmeal
Vitamin B3 0.286 3.025 Oatmeal
Vitamin B5 0.056 0.317 Oatmeal
Vitamin B6 0.037 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 9 44 Oatmeal
Trans Fat 0.003 Pumpkin seed
Saturated Fat 3.67 0.226 Oatmeal
Monounsaturated Fat 6.032 0.391 Pumpkin seed
Polyunsaturated fat 8.844 0.426 Pumpkin seed
Tryptophan 0.326 0.04 Pumpkin seed
Threonine 0.683 0.083 Pumpkin seed
Isoleucine 0.956 0.105 Pumpkin seed
Leucine 1.572 0.2 Pumpkin seed
Lysine 1.386 0.135 Pumpkin seed
Methionine 0.417 0.04 Pumpkin seed
Phenylalanine 0.924 0.13 Pumpkin seed
Valine 1.491 0.151 Pumpkin seed
Histidine 0.515 0.057 Pumpkin seed
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.