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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 and Phosphorus, yet Porridge is richer in Manganese and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 92% higher.
  • Pumpkin seed has 111 times more Saturated Fat than Porridge. Pumpkin seed has 3.67g of Saturated Fat, while Porridge has 0.033g.

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.

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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 Potassium +5643.8%
Contains more Magnesium +5140%
Contains more Copper +1625%
Contains more Zinc +7823.1%
Contains more Phosphorus +513.3%
Contains more Iron +13%
Contains more Calcium +58.2%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +5643.8%
Contains more Magnesium +5140%
Contains more Copper +1625%
Contains more Zinc +7823.1%
Contains more Phosphorus +513.3%
Contains more Iron +13%
Contains more Calcium +58.2%
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 C +∞%
Contains more Vitamin A +∞%
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 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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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
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 the food
Protein
111%
Pumpkin seed
9%
Porridge
Carbohydrates
54%
Pumpkin seed
11%
Porridge
Fats
90%
Pumpkin seed
1%
Porridge

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.
Pumpkin seed Porridge
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Porridge
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 Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.