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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.

Infographic

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
Contains more Magnesium +48%
Contains more Potassium +114.2%
Contains more Zinc +159.4%
Contains more Copper +10.2%
Contains more Iron +42.6%
Contains more Phosphorus +468.5%
Contains less Sodium -88.9%
Equal in Calcium - 54
Equal in Copper - 0.626
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Magnesium +48%
Contains more Potassium +114.2%
Contains more Zinc +159.4%
Contains more Copper +10.2%
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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Oat Opinion
Net carbs 35.35g 55.67g Oat
Protein 18.55g 16.89g Pumpkin seed
Fats 19.4g 6.9g Pumpkin seed
Carbs 53.75g 66.27g Oat
Calories 446kcal 389kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 10.6g Pumpkin seed
Calcium 55mg 54mg Pumpkin seed
Iron 3.31mg 4.72mg Oat
Magnesium 262mg 177mg Pumpkin seed
Phosphorus 92mg 523mg Oat
Potassium 919mg 429mg Pumpkin seed
Sodium 18mg 2mg Oat
Zinc 10.3mg 3.97mg Pumpkin seed
Copper 0.69mg 0.626mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.763mg Oat
Vitamin B2 0.052mg 0.139mg Oat
Vitamin B3 0.286mg 0.961mg Oat
Vitamin B5 0.056mg 1.349mg Oat
Vitamin B6 0.037mg 0.119mg Oat
Folate 9µg 56µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.234mg Pumpkin seed
Threonine 0.683mg 0.575mg Pumpkin seed
Isoleucine 0.956mg 0.694mg Pumpkin seed
Leucine 1.572mg 1.284mg Pumpkin seed
Lysine 1.386mg 0.701mg Pumpkin seed
Methionine 0.417mg 0.312mg Pumpkin seed
Phenylalanine 0.924mg 0.895mg Pumpkin seed
Valine 1.491mg 0.937mg Pumpkin seed
Histidine 0.515mg 0.405mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 1.217g Oat
Monounsaturated Fat 6.032g 2.178g Pumpkin seed
Polyunsaturated fat 8.844g 2.535g Pumpkin seed

Which food is preferable for your diet?

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

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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
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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.