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  6. Port Salut vs. Pumpkin seed

Port Salut vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Port Salut and Pumpkin seed?

  • Port Salut is higher in Vitamin B12, Calcium, and Phosphorus, yet Pumpkin seed is higher in Copper, Fiber, Zinc, Magnesium, and Iron.
  • Pumpkin seed's daily need coverage for Copper is 74% more.
  • The amount of Cholesterol in Pumpkin seed is lower.

We used Cheese, port de salut and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Port Salut vs Pumpkin seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Port Salut
Port Salut
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Calcium +1081.8%
Contains more Phosphorus +291.3%
Contains more Iron +669.8%
Contains more Magnesium +991.7%
Contains more Potassium +575.7%
Contains less Sodium -96.6%
Contains more Zinc +296.2%
Contains more Copper +3036.4%
Contains more Manganese +4409.1%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +1081.8%
Contains more Phosphorus +291.3%
Contains more Iron +669.8%
Contains more Magnesium +991.7%
Contains more Potassium +575.7%
Contains less Sodium -96.6%
Contains more Zinc +296.2%
Contains more Copper +3036.4%
Contains more Manganese +4409.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Port Salut
Port Salut
9
:
3
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +1661.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +275%
Contains more Vitamin B6 +43.2%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B3 +376.7%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +1661.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +275%
Contains more Vitamin B6 +43.2%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B3 +376.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +28.2%
Contains more Fats +45.4%
Contains more Water +910%
Contains more Carbs +9329.8%
Contains more Other +90%
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Protein +28.2%
Contains more Fats +45.4%
Contains more Water +910%
Contains more Carbs +9329.8%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +54.8%
Contains less Saturated Fat -78%
Contains more Polyunsaturated fat +1113.2%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +54.8%
Contains less Saturated Fat -78%
Contains more Polyunsaturated fat +1113.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Port Salut Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Port Salut Pumpkin seed Opinion
Net carbs 0.57g 35.35g Pumpkin seed
Protein 23.78g 18.55g Port Salut
Fats 28.2g 19.4g Port Salut
Carbs 0.57g 53.75g Pumpkin seed
Calories 352kcal 446kcal Pumpkin seed
Sugar 0.57g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 650mg 55mg Port Salut
Iron 0.43mg 3.31mg Pumpkin seed
Magnesium 24mg 262mg Pumpkin seed
Phosphorus 360mg 92mg Port Salut
Potassium 136mg 919mg Pumpkin seed
Sodium 534mg 18mg Pumpkin seed
Zinc 2.6mg 10.3mg Pumpkin seed
Copper 0.022mg 0.69mg Pumpkin seed
Manganese 0.011mg 0.496mg Pumpkin seed
Selenium 14.5µg Port Salut
Vitamin A 1092IU 62IU Port Salut
Vitamin A RAE 315µg 3µg Port Salut
Vitamin E 0.24mg Port Salut
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.014mg 0.034mg Pumpkin seed
Vitamin B2 0.24mg 0.052mg Port Salut
Vitamin B3 0.06mg 0.286mg Pumpkin seed
Vitamin B5 0.21mg 0.056mg Port Salut
Vitamin B6 0.053mg 0.037mg Port Salut
Folate 18µg 9µg Port Salut
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg Port Salut
Tryptophan 0.343mg 0.326mg Port Salut
Threonine 0.876mg 0.683mg Port Salut
Isoleucine 1.446mg 0.956mg Port Salut
Leucine 2.482mg 1.572mg Port Salut
Lysine 1.987mg 1.386mg Port Salut
Methionine 0.734mg 0.417mg Port Salut
Phenylalanine 1.323mg 0.924mg Port Salut
Valine 1.707mg 1.491mg Port Salut
Histidine 0.686mg 0.515mg Port Salut
Cholesterol 123mg 0mg Pumpkin seed
Saturated Fat 16.691g 3.67g Pumpkin seed
Monounsaturated Fat 9.338g 6.032g Port Salut
Polyunsaturated fat 0.729g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Port Salut
4%
Pumpkin seed
Minerals Daily Need Coverage Score
62%
Port Salut
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 516mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 13.021g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.