Pumpkin seeds vs. Oats — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and oats

Pumpkin seeds have more zinc, fiber, magnesium, and potassium, while oats have more manganese, phosphorus, vitamin B1, vitamin B5, and iron.
Oats' daily need coverage for manganese is 192% higher.
Oats contain 3 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while oats contain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pumpkin seeds

Oats

Contains more MagnesiumMagnesium	+48%
Contains more PotassiumPotassium	+114.2%
Contains more ZincZinc	+159.4%

Contains more IronIron	+42.6%
Contains more PhosphorusPhosphorus	+468.5%
Contains less SodiumSodium	-88.9%
Contains more ManganeseManganese	+891.1%

~equal in Calcium ~54mg

~equal in Copper ~0.626mg

~equal in Selenium ~µg

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.

Pumpkin seeds

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin B1Vitamin B1	+2144.1%
Contains more Vitamin B2Vitamin B2	+167.3%
Contains more Vitamin B3Vitamin B3	+236%
Contains more Vitamin B5Vitamin B5	+2308.9%
Contains more Vitamin B6Vitamin B6	+221.6%
Contains more FolateFolate	+522.2%

~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			DV% diff.
Manganese	0.496mg	4.916mg	192%
Phosphorus	92mg	523mg	62%
Vitamin B1	0.034mg	0.763mg	61%
Zinc	10.3mg	3.97mg	58%
Polyunsaturated fat	8.844g	2.535g	42%
Fiber	18.4g	10.6g	31%
Vitamin B5	0.056mg	1.349mg	26%
Magnesium	262mg	177mg	20%
Fats	19.4g	6.9g	19%
Iron	3.31mg	4.72mg	18%
Potassium	919mg	429mg	14%
Folate	9µg	56µg	12%
Saturated fat	3.67g	1.217g	11%
Monounsaturated fat	6.032g	2.178g	10%
Copper	0.69mg	0.626mg	7%
Vitamin B2	0.052mg	0.139mg	7%
Vitamin B6	0.037mg	0.119mg	6%
Vitamin B3	0.286mg	0.961mg	4%
Carbs	53.75g	66.27g	4%
Calories	446kcal	389kcal	3%
Protein	18.55g	16.89g	3%
Sodium	18mg	2mg	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	55.67g	N/A
Calcium	55mg	54mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.326mg	0.234mg	0%
Threonine	0.683mg	0.575mg	0%
Isoleucine	0.956mg	0.694mg	0%
Leucine	1.572mg	1.284mg	0%
Lysine	1.386mg	0.701mg	0%
Methionine	0.417mg	0.312mg	0%
Phenylalanine	0.924mg	0.895mg	0%
Valine	1.491mg	0.937mg	0%
Histidine	0.515mg	0.405mg	0%