Oats vs. Pumpkin Seeds
Nutrition comparison of Oats and Pumpkin Seeds
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 calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has 67% less saturated fat than pumpkin seed.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Oats g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or pumpkin seeds contain more calories in 100 grams?Both oats and pumpkin seeds are high in calories. Pumpkin seed has 20% more calories than oat - oat has 389 calories in 100g and pumpkin seed has 446 calories.
Does oats or pumpkin seeds have more carbohydrates?
By weight, both oats and pumpkin seeds are high in carbohydrates. oat has 20% more carbohydrates than pumpkin seed - oat has 66.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does oats or pumpkin seeds contain more calcium?
Both oats and pumpkin seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does oats or pumpkin seeds contain more iron?
Both oats and pumpkin seeds are high in iron. Oat has 40% more iron than pumpkin seed - oat has 4.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does oats or pumpkin seeds contain more potassium?
Both oats and pumpkin seeds are high in potassium. Pumpkin seed has 110% more potassium than oat - oat has 429mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.