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  6. Pumpkin seeds vs. Porridge

Pumpkin seeds vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and porridge?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, potassium, manganese, and phosphorus, yet porridge is richer in iron.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Porridge contains less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Pumpkin seeds vs Porridge 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +5140%
Contains more PotassiumPotassium +5643.8%
Contains more CopperCopper +1625%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +513.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +58.2%
Contains more IronIron +13%
Contains less SodiumSodium -66.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Porridge DV% diff.
Zinc 10.3mg 0.13mg 92%
Copper 0.69mg 0.04mg 72%
Fiber 18.4g 0.5g 72%
Magnesium 262mg 5mg 61%
Polyunsaturated fat 8.844g 0.114g 58%
Protein 18.55g 1.44g 34%
Fats 19.4g 0.21g 30%
Potassium 919mg 16mg 27%
Manganese 0.496mg 0mg 22%
Calories 446kcal 50kcal 20%
Saturated fat 3.67g 0.033g 17%
Monounsaturated fat 6.032g 0.028g 15%
Carbs 53.75g 10.52g 14%
Phosphorus 92mg 15mg 11%
Selenium 2.8µg 5%
Iron 3.31mg 3.74mg 5%
Calcium 55mg 87mg 3%
Vitamin B2 0.052mg 0.025mg 2%
Vitamin B6 0.037mg 0.013mg 2%
Vitamin B1 0.034mg 0.055mg 2%
Folate 9µg 12µg 1%
Sodium 18mg 6mg 1%
Vitamin B3 0.286mg 0.52mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.071mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.02mg 0%
Threonine 0.683mg 0.045mg 0%
Isoleucine 0.956mg 0.063mg 0%
Leucine 1.572mg 0.11mg 0%
Lysine 1.386mg 0.037mg 0%
Methionine 0.417mg 0.027mg 0%
Phenylalanine 0.924mg 0.078mg 0%
Valine 1.491mg 0.07mg 0%
Histidine 0.515mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1188.2%
Contains more FatsFats +9138.1%
Contains more CarbsCarbs +410.9%
Contains more OtherOther +1627.3%
Contains more WaterWater +1846.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +21442.9%
Contains more Poly. FatPolyunsaturated fat +7657.9%
Contains less Sat. FatSaturated fat -99.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.