Oats vs. Raw Pumpkin Seeds
Nutrition comparison of Oats and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raw pumpkin seeds:
- Both oats and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, raw pumpkin seed contains more niacin.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and raw pumpkin seeds are high in calories. Raw pumpkin seed has 44% more calories than oat - oat has 389 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to raw pumpkin seeds for protein. Oats has a macronutrient ratio of 17:67:16 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 67% | 7% |
| Fat | 16% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and raw pumpkin seed has 84% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both oats and raw pumpkin seeds are high in dietary fiber. Oat has 77% more dietary fiber than raw pumpkin seed - oat has 10.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Oat has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and raw pumpkin seeds are high in protein. Raw pumpkin seed has 79% more protein than oat - oat has 16.9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and oat has 86% less saturated fat than raw pumpkin seed - oat has 1.2g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than oat - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and oats contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than oat - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than oat - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, raw pumpkin seed contains more niacin. Both oats and raw pumpkin seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oats | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.763 MG | 0.273 MG |
| Riboflavin | 0.139 MG | 0.153 MG |
| Niacin | 0.961 MG | 4.987 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.143 MG |
| Folate | 56 UG | 58 UG |
Minerals
calcium
Both oats and raw pumpkin seeds are high in calcium. Oat has 17% more calcium than raw pumpkin seed - oat has 54mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both oats and raw pumpkin seeds are high in iron. Raw pumpkin seed has 87% more iron than oat - oat has 4.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both oats and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 89% more potassium than oat - oat has 429mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Oats | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.12 G |
| Total | 0.111 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than oat per 100 grams.
| Oats | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 2.424 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 2.424 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Oats g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 raw pumpkin seeds contain more calories in 100 grams?Both oats and raw pumpkin seeds are high in calories. Raw pumpkin seed has 40% more calories than oat - oat has 389 calories in 100g and raw pumpkin seed has 559 calories.
Does oats or raw pumpkin seeds have more carbohydrates?
By weight, oat is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does oats or raw pumpkin seeds contain more calcium?
Both oats and raw pumpkin seeds are high in calcium. Oat has 20% more calcium than raw pumpkin seed - oat has 54mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does oats or raw pumpkin seeds contain more iron?
Both oats and raw pumpkin seeds are high in iron. Raw pumpkin seed has 90% more iron than oat - oat has 4.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does oats or raw pumpkin seeds contain more potassium?
Both oats and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 90% more potassium than oat - oat has 429mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.