Confronta la Nutrizione Fianco a Fianco

Avena vs Semi di Zucca

Seleziona due alimenti e confronta macronutrienti, vitamine e minerali fianco a fianco: per 100g, per porzione o normalizzati per calorie.

Confronti Popolari

Alimento A

Alimento B

Clean whole rolled oats in a minimalist ceramic bowl

Cereali

Avena

389Calorie

16.9Proteine

10.6Fibre

0.0Vitamina C

Vedi Dettagli

Clean shelled green pumpkin seed pepitas on light wooden surface

Frutta Secca e Semi

Semi di Zucca

559Calorie

30.2Proteine

6.0Fibre

1.9Vitamina C

Vedi Dettagli

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Meno Calorie

-30%

Avena

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

Più Proteine

+79%

Semi di Zucca

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

Più Fibre

+77%

Avena

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

Più Vitamina C

Semi di Zucca

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

Comparing per 100 g standard edible portion.

Nutriente

Avena100 g edible portion

Semi di Zucca100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Semi di Zucca più alto

Avena

389 kcal19% VG

Semi di Zucca

559 kcal28% VG

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

ProteineSemi di Zucca più alto

Avena

16.9 g34% VG

Semi di Zucca

30.2 g60% VG

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

CarboidratiAvena più alto

Avena

66.3 g24% VG

Semi di Zucca

10.7 g4% VG

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

Fibra AlimentareAvena più alto

Avena

10.6 g38% VG

Semi di Zucca

6.0 g21% VG

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

Grassi TotaliSemi di Zucca più alto

Avena

6.9 g9% VG

Semi di Zucca

49.1 g63% VG

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

ZuccheriSemi di Zucca più alto

Avena

0.99 g2% VG

Semi di Zucca

1.4 g3% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Avena

0 mg

Semi di Zucca

1.9 mg2% VG

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

Vitamina ASemi di Zucca più alto

Avena

0 µg

Semi di Zucca

1.0 µg

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

Vitamina DSimile

Avena

0 µg

Semi di Zucca

0 µg

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

Vitamina ESemi di Zucca più alto

Avena

0.42 mg3% VG

Semi di Zucca

2.2 mg15% VG

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

Vitamina KSemi di Zucca più alto

Avena

1.9 µg2% VG

Semi di Zucca

7.3 µg6% VG

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

Acido FolicoSemi di Zucca più alto

Avena

56 µg14% VG

Semi di Zucca

58 µg14% VG

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

Vitamina B1 (Tiamina)Avena più alto

Avena

0.76 mg64% VG

Semi di Zucca

0.27 mg23% VG

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

Vitamina B2 (Riboflavina)Simile

Avena

0.14 mg11% VG

Semi di Zucca

0.15 mg12% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Avena

0.96 mg6% VG

Semi di Zucca

5.0 mg31% VG

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

Vitamina B5Avena più alto

Avena

1.3 mg27% VG

Semi di Zucca

0.75 mg15% VG

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

Vitamina B6Simile

Avena

0.12 mg7% VG

Semi di Zucca

0.14 mg8% VG

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

Vitamina B12Simile

Avena

0 µg

Semi di Zucca

0 µg

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

Minerali7 nutrienti

SodioSemi di Zucca più alto

Avena

2.0 mg

Semi di Zucca

7.0 mg

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

PotassioSemi di Zucca più alto

Avena

429 mg9% VG

Semi di Zucca

809 mg17% VG

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

CalcioAvena più alto

Avena

54.0 mg4% VG

Semi di Zucca

46.0 mg4% VG

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

FerroSemi di Zucca più alto

Avena

4.7 mg26% VG

Semi di Zucca

8.8 mg49% VG

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

MagnesioSemi di Zucca più alto

Avena

177 mg42% VG

Semi di Zucca

592 mg141% VG

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

FosforoSemi di Zucca più alto

Avena

523 mg42% VG

Semi di Zucca

1,233 mg99% VG

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

ZincoSemi di Zucca più alto

Avena

4.0 mg36% VG

Semi di Zucca

7.8 mg71% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Avena

1.2 g6% VG

Semi di Zucca

8.7 g43% VG

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

Nutriente

Avena40 g (1 standard bowl (40 g))

Semi di Zucca10 g (1 tablespoon (10 g))

Macronutrienti6 nutrienti

Calorie (Energia)Avena più alto

Avena

156 kcal8% VG

Semi di Zucca

56 kcal3% VG

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

ProteineAvena più alto

Avena

6.8 g14% VG

Semi di Zucca

3.0 g6% VG

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

CarboidratiAvena più alto

Avena

26.5 g10% VG

Semi di Zucca

1.1 g

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

Fibra AlimentareAvena più alto

Avena

4.2 g15% VG

Semi di Zucca

0.60 g2% VG

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

Grassi TotaliSemi di Zucca più alto

Avena

2.8 g4% VG

Semi di Zucca

4.9 g6% VG

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

ZuccheriAvena più alto

Avena

0.40 g1% VG

Semi di Zucca

0.14 g

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Avena

0 mg

Semi di Zucca

0.19 mg

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

Vitamina ASemi di Zucca più alto

Avena

0 µg

Semi di Zucca

0.1 µg

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

Vitamina DSimile

Avena

0 µg

Semi di Zucca

0 µg

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

Vitamina ESemi di Zucca più alto

Avena

0.17 mg1% VG

Semi di Zucca

0.22 mg1% VG

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

Vitamina KSimile

Avena

0.8 µg1% VG

Semi di Zucca

0.7 µg1% VG

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

Acido FolicoAvena più alto

Avena

22 µg6% VG

Semi di Zucca

5.8 µg1% VG

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

Vitamina B1 (Tiamina)Avena più alto

Avena

0.31 mg25% VG

Semi di Zucca

0.03 mg2% VG

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

Vitamina B2 (Riboflavina)Simile

Avena

0.06 mg4% VG

Semi di Zucca

0.02 mg1% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Avena

0.38 mg2% VG

Semi di Zucca

0.50 mg3% VG

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

Vitamina B5Avena più alto

Avena

0.54 mg11% VG

Semi di Zucca

0.08 mg2% VG

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

Vitamina B6Simile

Avena

0.05 mg3% VG

Semi di Zucca

0.01 mg1% VG

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

Vitamina B12Simile

Avena

0 µg

Semi di Zucca

0 µg

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

Minerali7 nutrienti

SodioAvena più alto

Avena

0.80 mg

Semi di Zucca

0.70 mg

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

PotassioAvena più alto

Avena

172 mg4% VG

Semi di Zucca

80.9 mg2% VG

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

CalcioAvena più alto

Avena

21.6 mg2% VG

Semi di Zucca

4.6 mg

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

FerroAvena più alto

Avena

1.9 mg10% VG

Semi di Zucca

0.88 mg5% VG

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

MagnesioAvena più alto

Avena

70.8 mg17% VG

Semi di Zucca

59.2 mg14% VG

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

FosforoAvena più alto

Avena

209 mg17% VG

Semi di Zucca

123 mg10% VG

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

ZincoAvena più alto

Avena

1.6 mg14% VG

Semi di Zucca

0.78 mg7% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Avena

0.49 g2% VG

Semi di Zucca

0.87 g4% VG

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

Nutriente

AvenaAmount per 100 kcal (26 g)

Semi di ZuccaAmount per 100 kcal (18 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Avena

101 kcal5% VG

Semi di Zucca

101 kcal5% VG

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

ProteineSemi di Zucca più alto

Avena

4.4 g9% VG

Semi di Zucca

5.4 g11% VG

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

CarboidratiAvena più alto

Avena

17.2 g6% VG

Semi di Zucca

1.9 g1% VG

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

Fibra AlimentareAvena più alto

Avena

2.8 g10% VG

Semi di Zucca

1.1 g4% VG

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

Grassi TotaliSemi di Zucca più alto

Avena

1.8 g2% VG

Semi di Zucca

8.8 g11% VG

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

ZuccheriSimile

Avena

0.26 g1% VG

Semi di Zucca

0.25 g1% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Avena

0 mg

Semi di Zucca

0.34 mg

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

Vitamina ASemi di Zucca più alto

Avena

0 µg

Semi di Zucca

0.2 µg

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

Vitamina DSimile

Avena

0 µg

Semi di Zucca

0 µg

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

Vitamina ESemi di Zucca più alto

Avena

0.11 mg1% VG

Semi di Zucca

0.39 mg3% VG

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

Vitamina KSemi di Zucca più alto

Avena

0.5 µg

Semi di Zucca

1.3 µg1% VG

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

Acido FolicoAvena più alto

Avena

15 µg4% VG

Semi di Zucca

10 µg3% VG

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

Vitamina B1 (Tiamina)Avena più alto

Avena

0.20 mg17% VG

Semi di Zucca

0.05 mg4% VG

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

Vitamina B2 (Riboflavina)Simile

Avena

0.04 mg3% VG

Semi di Zucca

0.03 mg2% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Avena

0.25 mg2% VG

Semi di Zucca

0.90 mg6% VG

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

Vitamina B5Avena più alto

Avena

0.35 mg7% VG

Semi di Zucca

0.14 mg3% VG

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

Vitamina B6Simile

Avena

0.03 mg2% VG

Semi di Zucca

0.03 mg2% VG

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

Vitamina B12Simile

Avena

0 µg

Semi di Zucca

0 µg

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

Minerali7 nutrienti

SodioSemi di Zucca più alto

Avena

0.52 mg

Semi di Zucca

1.3 mg

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

PotassioSemi di Zucca più alto

Avena

112 mg2% VG

Semi di Zucca

146 mg3% VG

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

CalcioAvena più alto

Avena

14.0 mg1% VG

Semi di Zucca

8.3 mg1% VG

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

FerroSemi di Zucca più alto

Avena

1.2 mg7% VG

Semi di Zucca

1.6 mg9% VG

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

MagnesioSemi di Zucca più alto

Avena

46.0 mg11% VG

Semi di Zucca

107 mg25% VG

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

FosforoSemi di Zucca più alto

Avena

136 mg11% VG

Semi di Zucca

222 mg18% VG

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

ZincoSemi di Zucca più alto

Avena

1.0 mg9% VG

Semi di Zucca

1.4 mg13% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Avena

0.32 g2% VG

Semi di Zucca

1.6 g8% VG

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

Nutriente

AvenaNormalized to 300 kcal (77 g)

Semi di ZuccaNormalized to 300 kcal (54 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Avena

300 kcal15% VG

Semi di Zucca

302 kcal15% VG

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

ProteineSemi di Zucca più alto

Avena

13.0 g26% VG

Semi di Zucca

16.3 g33% VG

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

CarboidratiAvena più alto

Avena

51.0 g19% VG

Semi di Zucca

5.8 g2% VG

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

Fibra AlimentareAvena più alto

Avena

8.2 g29% VG

Semi di Zucca

3.2 g12% VG

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

Grassi TotaliSemi di Zucca più alto

Avena

5.3 g7% VG

Semi di Zucca

26.5 g34% VG

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

ZuccheriSimile

Avena

0.76 g2% VG

Semi di Zucca

0.76 g2% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Avena

0 mg

Semi di Zucca

1.0 mg1% VG

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

Vitamina ASemi di Zucca più alto

Avena

0 µg

Semi di Zucca

0.5 µg

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

Vitamina DSimile

Avena

0 µg

Semi di Zucca

0 µg

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

Vitamina ESemi di Zucca più alto

Avena

0.32 mg2% VG

Semi di Zucca

1.2 mg8% VG

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

Vitamina KSemi di Zucca più alto

Avena

1.5 µg1% VG

Semi di Zucca

3.9 µg3% VG

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

Acido FolicoAvena più alto

Avena

43 µg11% VG

Semi di Zucca

31 µg8% VG

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

Vitamina B1 (Tiamina)Avena più alto

Avena

0.59 mg49% VG

Semi di Zucca

0.15 mg12% VG

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

Vitamina B2 (Riboflavina)Simile

Avena

0.11 mg8% VG

Semi di Zucca

0.08 mg6% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Avena

0.74 mg5% VG

Semi di Zucca

2.7 mg17% VG

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

Vitamina B5Avena più alto

Avena

1.0 mg21% VG

Semi di Zucca

0.41 mg8% VG

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

Vitamina B6Simile

Avena

0.09 mg5% VG

Semi di Zucca

0.08 mg5% VG

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

Vitamina B12Simile

Avena

0 µg

Semi di Zucca

0 µg

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

Minerali7 nutrienti

SodioSemi di Zucca più alto

Avena

1.5 mg

Semi di Zucca

3.8 mg

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

PotassioSemi di Zucca più alto

Avena

330 mg7% VG

Semi di Zucca

437 mg9% VG

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

CalcioAvena più alto

Avena

41.6 mg3% VG

Semi di Zucca

24.8 mg2% VG

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

FerroSemi di Zucca più alto

Avena

3.6 mg20% VG

Semi di Zucca

4.8 mg26% VG

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

MagnesioSemi di Zucca più alto

Avena

136 mg32% VG

Semi di Zucca

320 mg76% VG

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

FosforoSemi di Zucca più alto

Avena

403 mg32% VG

Semi di Zucca

666 mg53% VG

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

ZincoSemi di Zucca più alto

Avena

3.1 mg28% VG

Semi di Zucca

4.2 mg38% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Avena

0.94 g5% VG

Semi di Zucca

4.7 g23% VG

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

Avena vs Semi di Zucca

Avena

Semi di Zucca

Nutritional Takeaways

Riepilogo del Confronto