Oatmeal vs. Pumpkin Seeds
Nutrition comparison of Oatmeal and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and pumpkin seeds:
- Both pumpkin seeds and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has 70% less saturated fat than pumpkin seed.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and oatmeal are high in calories. Pumpkin seed has 22% more calories than oatmeal - pumpkin seed has 446 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Pumpkin Seeds | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 69% | 46% |
| Fat | 15% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and oatmeal are high in carbohydrates. Oatmeal has 25% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both pumpkin seeds and oatmeal are high in dietary fiber. Pumpkin seed has 88% more dietary fiber than oatmeal - pumpkin seed has 18.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and pumpkin seeds contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and oatmeal are high in protein. Pumpkin seed has 16% more protein than oatmeal - pumpkin seed has 18.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 70% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and oatmeal contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Pumpkin seeds and oatmeal contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than pumpkin seed - oatmeal has 0.47mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
| Oatmeal | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.73 MG | 0.034 MG |
| Riboflavin | 0.14 MG | 0.052 MG |
| Niacin | 0.78 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.12 MG | 0.037 MG |
| Folate | 32 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and oatmeal are high in calcium. Pumpkin seed has a little more calcium (6%) than oatmeal by weight - pumpkin seed has 55mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both pumpkin seeds and oatmeal are high in iron. Oatmeal has 27% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both pumpkin seeds and oatmeal are high in potassium. Pumpkin seed has 163% more potassium than oatmeal - pumpkin seed has 919mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Oatmeal g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or oatmeal contain more calories in 100 grams?Both pumpkin seeds and oatmeal are high in calories. Pumpkin seed has 20% more calories than oatmeal - pumpkin seed has 446 calories in 100g and oatmeal has 367 calories.
Does pumpkin seeds or oatmeal have more carbohydrates?
By weight, both pumpkin seeds and oatmeal are high in carbohydrates. oatmeal has 30% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does pumpkin seeds or oatmeal contain more calcium?
Both pumpkin seeds and oatmeal are high in calcium. Pumpkin seed has a little more calcium ( 10%) than oatmeal by weight - pumpkin seed has 55mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does pumpkin seeds or oatmeal contain more iron?
Both pumpkin seeds and oatmeal are high in iron. Oatmeal has 30% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does pumpkin seeds or oatmeal contain more potassium?
Both pumpkin seeds and oatmeal are high in potassium. Pumpkin seed has 160% more potassium than oatmeal - pumpkin seed has 919mg of potassium in 100 grams and oatmeal has 350mg of potassium.