Oats vs Pumpkin Seed
Nutrition Comparison per 100g
Oats 6
vs 4 Pumpkin Seed
Grains vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Oats | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 389kcal | 559kcal | Oats |
| Protein | 16.9g | 30.2g | Pumpkin Seed |
| Total Fat | 6.9g | 49.1g | Oats |
| Carbohydrates | 66.3g | 10.7g | Oats |
| Fiber | 10.6g | 6g | Oats |
| Sugar | 0g | 1.4g | Oats |
| Vitamin C | 0mg | 1.9mg | Pumpkin Seed |
| Calcium | 54mg | 46mg | Oats |
| Iron | 4.7mg | 8.8mg | Pumpkin Seed |
| Potassium | 429mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Oats
Protein: 16.9g Fat: 6.9g Carbs: 66.3g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Oats vs Pumpkin Seed — Key Takeaway
Oats has 170 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Oats is the better source of fiber at 10.6g per 100g.
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