Pumpkin seeds vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and buckwheat

The amount of zinc, fiber, copper, magnesium, protein, iron, fats, potassium, and carbs in pumpkin seeds is higher than in buckwheat.
Pumpkin seeds cover your daily need for zinc 88% more than buckwheat.
Pumpkin seeds contain 31 times more fats than buckwheat. While pumpkin seeds contain 19.4g of fats, buckwheat contains only 0.62g.
The amount of saturated fat in buckwheat is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Buckwheat groats, roasted, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Buckwheat

Contains more MagnesiumMagnesium	+413.7%
Contains more CalciumCalcium	+685.7%
Contains more PotassiumPotassium	+944.3%
Contains more IronIron	+313.8%
Contains more CopperCopper	+372.6%
Contains more ZincZinc	+1588.5%
Contains more PhosphorusPhosphorus	+31.4%
Contains more ManganeseManganese	+23.1%

Contains less SodiumSodium	-77.8%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+33.3%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+17.6%
Contains more Vitamin B3Vitamin B3	+228.7%
Contains more Vitamin B5Vitamin B5	+541.1%
Contains more Vitamin B6Vitamin B6	+108.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+55.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.61mg	88%
Fiber	18.4g	2.7g	63%
Copper	0.69mg	0.146mg	60%
Polyunsaturated fat	8.844g	0.188g	58%
Magnesium	262mg	51mg	50%
Iron	3.31mg	0.8mg	31%
Protein	18.55g	3.38g	30%
Fats	19.4g	0.62g	29%
Potassium	919mg	88mg	24%
Calories	446kcal	92kcal	18%
Saturated fat	3.67g	0.134g	16%
Monounsaturated fat	6.032g	0.188g	15%
Carbs	53.75g	19.94g	11%
Vitamin B5	0.056mg	0.359mg	6%
Calcium	55mg	7mg	5%
Manganese	0.496mg	0.403mg	4%
Selenium		2.2µg	4%
Vitamin B3	0.286mg	0.94mg	4%
Choline		20.1mg	4%
Phosphorus	92mg	70mg	3%
Vitamin B6	0.037mg	0.077mg	3%
Vitamin K		1.9µg	2%
Sodium	18mg	4mg	1%
Vitamin E		0.09mg	1%
Vitamin B1	0.034mg	0.04mg	1%
Vitamin B2	0.052mg	0.039mg	1%
Folate	9µg	14µg	1%
Protein per 100 calories	4.2g	3.7g	N/A
Calories per 10 g protein	240kcal	272kcal	N/A
Weight per 100 calories	22g	109g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.8	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	17.24g	N/A
Sugar		0.9g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.326mg	0.049mg	0%
Threonine	0.683mg	0.129mg	0%
Isoleucine	0.956mg	0.127mg	0%
Leucine	1.572mg	0.212mg	0%
Lysine	1.386mg	0.172mg	0%
Methionine	0.417mg	0.044mg	0%
Phenylalanine	0.924mg	0.133mg	0%
Valine	1.491mg	0.173mg	0%
Histidine	0.515mg	0.079mg	0%
Fructose		0.1g	0%