Pumpkin seed vs Oat - In-Depth Nutrition Comparison
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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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Potassium
+114.2%
Contains
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Magnesium
+48%
Contains
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Copper
+10.2%
Contains
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Zinc
+159.4%
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
Contains
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Potassium
+114.2%
Contains
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Magnesium
+48%
Contains
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Copper
+10.2%
Contains
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Zinc
+159.4%
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 C
+∞%
Contains
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Vitamin A
+∞%
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, total
+522.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
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, total
+522.2%
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
3
22
Mineral Summary Score
86
74
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%
101%
Carbohydrates
54%
66%
Fats
90%
32%
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.
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| Rich in minerals |
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| Lower in glycemic index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugars | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin seed is lower in glycemic index (difference - 30)
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 cheaper?
Oat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
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The foods are relatively equal in Sugars ( g)
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 | |
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Opinion |
| Calories | 446 | 389 |
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| Protein | 18.55 | 16.89 |
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| Fats | 19.4 | 6.9 |
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| Vitamin C | 0.3 | 0 |
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| Carbs | 53.75 | 66.27 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 3.31 | 4.72 |
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| Calcium | 55 | 54 |
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| Potassium | 919 | 429 |
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| Magnesium | 262 | 177 |
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| Sugars | |||
| Fiber | 18.4 | 10.6 |
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| Copper | 0.69 | 0.626 |
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| Zinc | 10.3 | 3.97 |
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| Starch | |||
| Phosphorus | 92 | 523 |
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| Sodium | 18 | 2 |
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| Vitamin A | 62 | 0 |
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| Vitamin E | |||
| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.034 | 0.763 |
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| Vitamin B2 | 0.052 | 0.139 |
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| Vitamin B3 | 0.286 | 0.961 |
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| Vitamin B5 | 0.056 | 1.349 |
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| Vitamin B6 | 0.037 | 0.119 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | |||
| Folate, total | 9 | 56 |
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| Folic acid (B9) | 0 | 0 | |
| Trans Fat | |||
| Saturated Fat | 3.67 | 1.217 |
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| Monounsaturated Fat | 6.032 | 2.178 |
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| Polyunsaturated fat | 8.844 | 2.535 |
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| Tryptophan | 0.326 | 0.234 |
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| Threonine | 0.683 | 0.575 |
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| Isoleucine | 0.956 | 0.694 |
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| Leucine | 1.572 | 1.284 |
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| Lysine | 1.386 | 0.701 |
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| Methionine | 0.417 | 0.312 |
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| Phenylalanine | 0.924 | 0.895 |
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| Valine | 1.491 | 0.937 |
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| Histidine | 0.515 | 0.405 |
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| Fructose |