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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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Pumpkin seed vs Oat infographic
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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
:
3
Oat
Contains more Potassium +114.2%
Contains more Magnesium +48%
Contains more Copper +10.2%
Contains more Zinc +159.4%
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Equal in Calcium - 54
Equal in Copper - 0.626
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Potassium +114.2%
Contains more Magnesium +48%
Contains more Copper +10.2%
Contains more Zinc +159.4%
Contains more Iron +42.6%
Contains more 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
:
6
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +522.2%
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +2308.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +522.2%

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
Pumpkin seed
33
Oat
Mineral Summary Score
120
Pumpkin seed
112
Oat

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%
Pumpkin seed
101%
Oat
Carbohydrates
54%
Pumpkin seed
66%
Oat
Fats
90%
Pumpkin seed
32%
Oat

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.
Pumpkin seed Oat
Rich in minerals 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
Lower in Sugar Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.453g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Oat Opinion
Calories 446 389 Pumpkin seed
Protein 18.55 16.89 Pumpkin seed
Fats 19.4 6.9 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.72 Oat
Calcium 55 54 Pumpkin seed
Potassium 919 429 Pumpkin seed
Magnesium 262 177 Pumpkin seed
Sugar
Fiber 18.4 10.6 Pumpkin seed
Copper 0.69 0.626 Pumpkin seed
Zinc 10.3 3.97 Pumpkin seed
Starch
Phosphorus 92 523 Oat
Sodium 18 2 Oat
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.763 Oat
Vitamin B2 0.052 0.139 Oat
Vitamin B3 0.286 0.961 Oat
Vitamin B5 0.056 1.349 Oat
Vitamin B6 0.037 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folate 9 56 Oat
Trans Fat
Saturated Fat 3.67 1.217 Oat
Monounsaturated Fat 6.032 2.178 Pumpkin seed
Polyunsaturated fat 8.844 2.535 Pumpkin seed
Tryptophan 0.326 0.234 Pumpkin seed
Threonine 0.683 0.575 Pumpkin seed
Isoleucine 0.956 0.694 Pumpkin seed
Leucine 1.572 1.284 Pumpkin seed
Lysine 1.386 0.701 Pumpkin seed
Methionine 0.417 0.312 Pumpkin seed
Phenylalanine 0.924 0.895 Pumpkin seed
Valine 1.491 0.937 Pumpkin seed
Histidine 0.515 0.405 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.