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Pumpkin seed vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Porridge?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Potassium, Manganese, and Phosphorus, yet Porridge is richer in Iron.
  • Pumpkin seed's daily need coverage for Zinc is 92% higher.
  • Pumpkin seed has 10000000 times more Manganese than Porridge. Pumpkin seed has 0.496mg of Manganese, while Porridge has 0mg.
  • 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +5140%
Contains more Phosphorus +513.3%
Contains more Potassium +5643.8%
Contains more Zinc +7823.1%
Contains more Copper +1625%
Contains more Calcium +58.2%
Contains more Iron +13%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +5140%
Contains more Phosphorus +513.3%
Contains more Potassium +5643.8%
Contains more Zinc +7823.1%
Contains more Copper +1625%
Contains more Calcium +58.2%
Contains more Iron +13%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +184.6%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +26.8%
Contains more Folate +33.3%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +184.6%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +26.8%
Contains more Folate +33.3%

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 Porridge
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Porridge Opinion
Net carbs 35.35g 10.02g Pumpkin seed
Protein 18.55g 1.44g Pumpkin seed
Fats 19.4g 0.21g Pumpkin seed
Carbs 53.75g 10.52g Pumpkin seed
Calories 446kcal 50kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0.03g Pumpkin seed
Fiber 18.4g 0.5g Pumpkin seed
Calcium 55mg 87mg Porridge
Iron 3.31mg 3.74mg Porridge
Magnesium 262mg 5mg Pumpkin seed
Phosphorus 92mg 15mg Pumpkin seed
Potassium 919mg 16mg Pumpkin seed
Sodium 18mg 6mg Porridge
Zinc 10.3mg 0.13mg Pumpkin seed
Copper 0.69mg 0.04mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.055mg Porridge
Vitamin B2 0.052mg 0.025mg Pumpkin seed
Vitamin B3 0.286mg 0.52mg Porridge
Vitamin B5 0.056mg 0.071mg Porridge
Vitamin B6 0.037mg 0.013mg Pumpkin seed
Folate 9µg 12µg Porridge
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.326mg 0.02mg Pumpkin seed
Threonine 0.683mg 0.045mg Pumpkin seed
Isoleucine 0.956mg 0.063mg Pumpkin seed
Leucine 1.572mg 0.11mg Pumpkin seed
Lysine 1.386mg 0.037mg Pumpkin seed
Methionine 0.417mg 0.027mg Pumpkin seed
Phenylalanine 0.924mg 0.078mg Pumpkin seed
Valine 1.491mg 0.07mg Pumpkin seed
Histidine 0.515mg 0.033mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.033g Porridge
Monounsaturated Fat 6.032g 0.028g Pumpkin seed
Polyunsaturated fat 8.844g 0.114g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Porridge
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
4
Porridge
Mineral Summary Score
120
Pumpkin seed
24
Porridge

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
9%
Porridge
Carbohydrates
54%
Pumpkin seed
11%
Porridge
Fats
90%
Pumpkin seed
1%
Porridge

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.637g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 66)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.