Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pumpkin seeds:
Both oats and pumpkin seeds are high in calories. Pumpkin seed has 15% more calories than oat - oat has 389 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Oats has a macronutrient ratio of 17:67:16 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oats | Pumpkin Seeds | |
---|---|---|
Protein | 17% | 16% |
Carbohydrates | 67% | 46% |
Fat | 16% | 38% |
Alcohol | ~ | ~ |
Both oats and pumpkin seeds are high in carbohydrates. Oat has 23% more carbohydrates than pumpkin seed - oat has 66.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
Both oats and pumpkin seeds are high in dietary fiber. Pumpkin seed has 74% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Both oats and pumpkin seeds are high in protein. Pumpkin seed has a little more protein (10%) than oat by weight - oat has 16.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Oat has 67% less saturated fat than pumpkin seed - oat has 1.2g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Pumpkin seeds and oats contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Pumpkin seeds and oats contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Oats | Pumpkin Seeds | |
---|---|---|
Thiamin | 0.763 MG | 0.034 MG |
Riboflavin | 0.139 MG | 0.052 MG |
Niacin | 0.961 MG | 0.286 MG |
Pantothenic acid | 1.349 MG | 0.056 MG |
Vitamin B6 | 0.119 MG | 0.037 MG |
Folate | 56 UG | 9 UG |
Both oats and pumpkin seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
Both oats and pumpkin seeds are high in iron. Oat has 43% more iron than pumpkin seed - oat has 4.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
Both oats and pumpkin seeds are high in potassium. Pumpkin seed has 114% more potassium than oat - oat has 429mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
For omega-3 fatty acids, both oats and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
Oats | Pumpkin Seeds | |
---|---|---|
alpha linoleic acid | 0.111 G | 0.077 G |
Total | 0.111 G | 0.077 G |
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than oat per 100 grams.
Oats | Pumpkin Seeds | |
---|---|---|
linoleic acid | 2.424 G | 8.759 G |
Total | 2.424 G | 8.759 G |
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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Oats 156g
(
cup
)
|
Daily Values (%) |
Pumpkin Seeds 64g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
607KCAL 30% |
|
113% | calories | 5% |
|
285KCAL 14% | |
103G 41% |
|
203% | carbohydrates | 5% |
|
34G 14% | |
17G 66% |
|
42% | dietary fiber | 5% |
|
12G 47% | |
11G 17% |
|
5% | total fat | 9% |
|
12G 19% | |
1.9G 11% |
|
5% | saturated fat | 21% |
|
2.3G 13% | |
3.4G | 5% | monounsaturated fat | 15% | 3.9G | |||
4G | 5% | polyunsaturated fat | 42% | 5.7G | |||
3.1MG 0.2% |
|
5% | sodium | 287% |
|
12MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
1.9UG 0.3% | ||
|
5% | Vitamin C | >999% |
|
0.19MG 0.3% | ||
84MG 8% |
|
140% | calcium | 5% |
|
35MG 4% | |
7.4MG 41% |
|
252% | iron | 5% |
|
2.1MG 12% | |
276MG 89% |
|
64% | magnesium | 5% |
|
168MG 54% | |
669MG 29% |
|
14% | potassium | 5% |
|
588MG 26% | |
1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
0.22MG 20% |
|
631% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
1.5MG 11% |
|
733% | niacin (Vit B3) | 5% |
|
0.18MG 1% | |
0.19MG 14% |
|
846% | Vitamin B6 | 5% |
|
0.02MG 2% | |
2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.04MG 1% | |
87UG 22% |
|
>999% | folate (Vit B9) | 5% |
|
5.8UG 1% | |
26G 53% |
|
117% | protein | 5% |
|
12G 24% | |
0.98MG 81% |
|
123% | copper | 5% |
|
0.44MG 37% | |
7.7MG 426% |
|
>999% | manganese | 5% |
|
0.32MG 18% | |
816MG 117% |
|
>999% | phosphorus | 5% |
|
59MG 8% | |
6.2MG 77% |
|
5% | zinc | 6% |
|
6.6MG 82% | |
13G | 348% | Water | 5% | 2.9G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, selenium, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat, sugar. |