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" charts 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%
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%
Contains
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Manganese
+891.1%
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%
Contains
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Manganese
+891.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Contains
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Vitamin B6
+221.6%
Contains
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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%
Contains
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Vitamin B6
+221.6%
Contains
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Folate
+522.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+181.2%
Contains
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Other
+120.9%
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Carbs
+23.3%
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Water
+82.7%
Equal in Protein - 16.89
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Contains
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Fats
+181.2%
Contains
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Other
+120.9%
Contains
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Carbs
+23.3%
Contains
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Water
+82.7%
Equal in Protein - 16.89
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+177%
Contains
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Polyunsaturated fat
+248.9%
Contains
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Saturated Fat
-66.8%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
1.217 g
Monounsaturated Fat:
2.178 g
Polyunsaturated fat:
2.535 g
Contains
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Monounsaturated Fat
+177%
Contains
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Polyunsaturated fat
+248.9%
Contains
less
Saturated Fat
-66.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| 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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| Manganese | 0.496mg | 4.916mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| 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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| 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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| 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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
33%
Minerals Daily Need Coverage Score
103%
154%
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)