Pumpkin seed vs Oat - In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Oat
- Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium, while Oat has more Manganese, Phosphorus, Vitamin B1, Vitamin B5, and Iron.
- Oat's daily need coverage for Manganese is 192% higher.
- Oat contains 3 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Oat contains 1.217g.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Oats.
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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
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Magnesium
+48%
Contains
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Potassium
+114.2%
Contains
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Zinc
+159.4%
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Copper
+10.2%
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Iron
+42.6%
Contains
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Phosphorus
+468.5%
Contains
less
Sodium
-88.9%
Equal in Calcium - 54
Equal in Copper - 0.626
Contains
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Magnesium
+48%
Contains
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Potassium
+114.2%
Contains
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Zinc
+159.4%
Contains
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Copper
+10.2%
Contains
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Iron
+42.6%
Contains
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Phosphorus
+468.5%
Contains
less
Sodium
-88.9%
Equal in Calcium - 54
Equal in Copper - 0.626
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+2144.1%
Contains
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Vitamin B2
+167.3%
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Vitamin B3
+236%
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Vitamin B5
+2308.9%
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Vitamin B6
+221.6%
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Folate
+522.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+2144.1%
Contains
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Vitamin B2
+167.3%
Contains
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Vitamin B3
+236%
Contains
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Vitamin B5
+2308.9%
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Vitamin B6
+221.6%
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Folate
+522.2%
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.
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| Rich in minerals |
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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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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 55.67g |
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| Protein | 18.55g | 16.89g |
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| Fats | 19.4g | 6.9g |
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| Carbs | 53.75g | 66.27g |
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| Calories | 446kcal | 389kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | g | |
| Fiber | 18.4g | 10.6g |
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| Calcium | 55mg | 54mg |
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| Iron | 3.31mg | 4.72mg |
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| Magnesium | 262mg | 177mg |
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| Phosphorus | 92mg | 523mg |
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| Potassium | 919mg | 429mg |
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| Sodium | 18mg | 2mg |
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| Zinc | 10.3mg | 3.97mg |
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| Copper | 0.69mg | 0.626mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin E | mg | mg | |
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.763mg |
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| Vitamin B2 | 0.052mg | 0.139mg |
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| Vitamin B3 | 0.286mg | 0.961mg |
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| Vitamin B5 | 0.056mg | 1.349mg |
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| Vitamin B6 | 0.037mg | 0.119mg |
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| Folate | 9µg | 56µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | µg | |
| Tryptophan | 0.326mg | 0.234mg |
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| Threonine | 0.683mg | 0.575mg |
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| Isoleucine | 0.956mg | 0.694mg |
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| Leucine | 1.572mg | 1.284mg |
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| Lysine | 1.386mg | 0.701mg |
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| Methionine | 0.417mg | 0.312mg |
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| Phenylalanine | 0.924mg | 0.895mg |
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| Valine | 1.491mg | 0.937mg |
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| Histidine | 0.515mg | 0.405mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 3.67g | 1.217g |
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| Monounsaturated Fat | 6.032g | 2.178g |
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| Polyunsaturated fat | 8.844g | 2.535g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
33
Mineral Summary Score
120
112
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%
101%
Carbohydrates
54%
66%
Fats
90%
32%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 2.453g)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)