Side-by-Side Comparison

Rolled Oats (Raw) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-30%

Rolled Oats (Raw)

Rolled Oats (Raw) has fewer calories (energy) (389 kcal vs 559 kcal, 170 kcal less).

Higher Protein

+79%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 16.9 g in Rolled Oats (Raw) (+13.3 g, +79%).

Higher Dietary Fiber

+77%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+4.6 g, +77%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Rolled Oats (Raw) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

389 kcal19% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 389 kcal in Rolled Oats (Raw) (+170 kcal, +44%).

ProteinPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

16.9 g34% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 16.9 g in Rolled Oats (Raw) (+13.3 g, +79%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Rolled Oats (Raw) provides 66.3 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+55.6 g, +519%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Rolled Oats (Raw) provides 10.6 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+4.6 g, +77%).

Total FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

6.9 g9% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 6.9 g in Rolled Oats (Raw) (+42.2 g, +611%).

Total SugarsPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.99 g2% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.99 g in Rolled Oats (Raw) (+0.41 g, +41%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.42 mg3% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.42 mg in Rolled Oats (Raw) (+1.8 mg, +419%).

Vitamin KPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.9 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 1.9 µg in Rolled Oats (Raw) (+5.4 µg, +284%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

56 µg14% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 56 µg in Rolled Oats (Raw) (+2.0 µg, +4%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.27 mg in Pumpkin Seeds (Pepitas) (+0.49 mg, +179%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.14 mg11% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.96 mg6% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.96 mg in Rolled Oats (Raw) (+4.0 mg, +419%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.60 mg, +80%).

Vitamin B6Similar

Rolled Oats (Raw)

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

2.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Rolled Oats (Raw) (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

429 mg9% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 429 mg in Rolled Oats (Raw) (+380 mg, +89%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+8.0 mg, +17%).

IronPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

4.7 mg26% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 4.7 mg in Rolled Oats (Raw) (+4.1 mg, +87%).

MagnesiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

177 mg42% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 177 mg in Rolled Oats (Raw) (+415 mg, +234%).

PhosphorusPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

523 mg42% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 523 mg in Rolled Oats (Raw) (+710 mg, +136%).

ZincPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

4.0 mg36% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 4.0 mg in Rolled Oats (Raw) (+3.8 mg, +97%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.2 g6% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 1.2 g in Rolled Oats (Raw) (+7.4 g, +610%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Rolled Oats (Raw) provides 156 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+100 kcal, +178%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Rolled Oats (Raw) provides 6.8 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+3.7 g, +123%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Pumpkin Seeds (Pepitas)

1.1 g

Rolled Oats (Raw) provides 26.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+25.4 g, +2375%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Rolled Oats (Raw) provides 4.2 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.6 g, +607%).

Total FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

2.8 g4% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 2.8 g in Rolled Oats (Raw) (+2.1 g, +78%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.40 g1% DV

Pumpkin Seeds (Pepitas)

0.14 g

Rolled Oats (Raw) provides 0.40 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.26 g, +183%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.17 mg in Rolled Oats (Raw) (+0.05 mg, +30%).

Vitamin KSimilar

Rolled Oats (Raw)

0.8 µg1% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin k (0.8 µg).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

22 µg6% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Rolled Oats (Raw) provides 22 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+17 µg, +286%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.28 mg, +1018%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.38 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.38 mg in Rolled Oats (Raw) (+0.11 mg, +30%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.54 mg11% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.46 mg, +619%).

Vitamin B6Similar

Rolled Oats (Raw)

0.05 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Rolled Oats (Raw)

0.80 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Rolled Oats (Raw) provides 0.80 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.10 mg, +14%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

172 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Rolled Oats (Raw) provides 172 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+90.7 mg, +112%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

21.6 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Rolled Oats (Raw) provides 21.6 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+17.0 mg, +370%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+1.0 mg, +114%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Rolled Oats (Raw) provides 70.8 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+11.6 mg, +20%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Rolled Oats (Raw) provides 209 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+85.9 mg, +70%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.81 mg, +103%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.49 g2% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.49 g in Rolled Oats (Raw) (+0.38 g, +77%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

4.4 g9% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 4.4 g in Rolled Oats (Raw) (+1.0 g, +24%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

17.2 g6% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Rolled Oats (Raw) provides 17.2 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+15.3 g, +794%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.7 g, +155%).

Total FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.8 g2% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.8 g in Rolled Oats (Raw) (+7.0 g, +392%).

Total SugarsSimilar

Rolled Oats (Raw)

0.26 g1% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of total sugars (0.26 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Rolled Oats (Raw) (+0.28 mg, +259%).

Vitamin KPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.5 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.5 µg in Rolled Oats (Raw) (+0.8 µg, +166%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

15 µg4% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Rolled Oats (Raw) provides 15 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+4.1 µg, +39%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.25 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.25 mg in Rolled Oats (Raw) (+0.65 mg, +259%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.35 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +160%).

Vitamin B6Similar

Rolled Oats (Raw)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.52 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.52 mg in Rolled Oats (Raw) (+0.74 mg, +142%).

PotassiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

112 mg2% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 112 mg in Rolled Oats (Raw) (+34.1 mg, +31%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

14.0 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Rolled Oats (Raw) provides 14.0 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+5.8 mg, +70%).

IronPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.2 mg7% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.2 mg in Rolled Oats (Raw) (+0.36 mg, +29%).

MagnesiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

46.0 mg11% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 46.0 mg in Rolled Oats (Raw) (+60.5 mg, +132%).

PhosphorusPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

136 mg11% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 136 mg in Rolled Oats (Raw) (+86.0 mg, +63%).

ZincPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.0 mg9% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.0 mg in Rolled Oats (Raw) (+0.37 mg, +36%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.32 g2% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.32 g in Rolled Oats (Raw) (+1.2 g, +391%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

13.0 g26% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 13.0 g in Rolled Oats (Raw) (+3.3 g, +26%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

51.0 g19% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Rolled Oats (Raw) provides 51.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+45.2 g, +782%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Rolled Oats (Raw) provides 8.2 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+4.9 g, +152%).

Total FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

5.3 g7% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 5.3 g in Rolled Oats (Raw) (+21.2 g, +399%).

Total SugarsSimilar

Rolled Oats (Raw)

0.76 g2% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of total sugars (0.76 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.32 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.32 mg in Rolled Oats (Raw) (+0.85 mg, +264%).

Vitamin KPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.5 µg1% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.5 µg in Rolled Oats (Raw) (+2.5 µg, +169%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

43 µg11% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Rolled Oats (Raw) provides 43 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+12 µg, +38%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.44 mg, +299%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.11 mg8% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.74 mg5% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.74 mg in Rolled Oats (Raw) (+2.0 mg, +264%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.63 mg, +156%).

Vitamin B6Similar

Rolled Oats (Raw)

0.09 mg5% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Rolled Oats (Raw) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

1.5 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 1.5 mg in Rolled Oats (Raw) (+2.2 mg, +145%).

PotassiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

330 mg7% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 330 mg in Rolled Oats (Raw) (+107 mg, +32%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

41.6 mg3% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Rolled Oats (Raw) provides 41.6 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+16.7 mg, +67%).

IronPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

3.6 mg20% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 3.6 mg in Rolled Oats (Raw) (+1.1 mg, +31%).

MagnesiumPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

136 mg32% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 136 mg in Rolled Oats (Raw) (+183 mg, +135%).

PhosphorusPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

403 mg32% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 403 mg in Rolled Oats (Raw) (+263 mg, +65%).

ZincPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

3.1 mg28% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 3.1 mg in Rolled Oats (Raw) (+1.2 mg, +38%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Rolled Oats (Raw)

0.94 g5% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.94 g in Rolled Oats (Raw) (+3.7 g, +398%).

Rolled Oats (Raw) vs Pumpkin Seeds (Pepitas)

Rolled Oats (Raw)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary