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  6. Romano cheese vs. Pumpkin seed

Romano cheese vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Romano cheese and Pumpkin seed

  • Romano cheese has more Calcium, Phosphorus, and Vitamin B12, while Pumpkin seed has more Fiber, Copper, Zinc, and Magnesium.
  • Romano cheese's daily need coverage for Calcium is 101% higher.
  • The amount of Cholesterol in Pumpkin seed is lower.

The food types used in this comparison are Cheese, romano and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Romano cheese 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.
Romano cheese
Romano cheese
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Calcium +1834.5%
Contains more Phosphorus +726.1%
Contains more Iron +329.9%
Contains more Magnesium +539%
Contains more Potassium +968.6%
Contains less Sodium -98.7%
Contains more Zinc +299.2%
Contains more Copper +2200%
Contains more Manganese +2380%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 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 +1834.5%
Contains more Phosphorus +726.1%
Contains more Iron +329.9%
Contains more Magnesium +539%
Contains more Potassium +968.6%
Contains less Sodium -98.7%
Contains more Zinc +299.2%
Contains more Copper +2200%
Contains more Manganese +2380%

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.
Romano cheese
Romano cheese
9
:
3
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +569.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +657.1%
Contains more Vitamin B6 +129.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +271.4%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.034
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 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 +569.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +657.1%
Contains more Vitamin B6 +129.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +271.4%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Pumpkin seed
Pumpkin seed
Contains more Protein +71.4%
Contains more Fats +38.9%
Contains more Water +586.9%
Contains more Other +76.8%
Contains more Carbs +1380.7%
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +71.4%
Contains more Fats +38.9%
Contains more Water +586.9%
Contains more Other +76.8%
Contains more Carbs +1380.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +29.9%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +1391.4%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 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 +29.9%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +1391.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Pumpkin seed Opinion
Net carbs 3.63g 35.35g Pumpkin seed
Protein 31.8g 18.55g Romano cheese
Fats 26.94g 19.4g Romano cheese
Carbs 3.63g 53.75g Pumpkin seed
Calories 387kcal 446kcal Pumpkin seed
Sugar 0.73g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 1064mg 55mg Romano cheese
Iron 0.77mg 3.31mg Pumpkin seed
Magnesium 41mg 262mg Pumpkin seed
Phosphorus 760mg 92mg Romano cheese
Potassium 86mg 919mg Pumpkin seed
Sodium 1433mg 18mg Pumpkin seed
Zinc 2.58mg 10.3mg Pumpkin seed
Copper 0.03mg 0.69mg Pumpkin seed
Manganese 0.02mg 0.496mg Pumpkin seed
Selenium 14.5µg Romano cheese
Vitamin A 415IU 62IU Romano cheese
Vitamin A RAE 96µg 3µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.037mg 0.034mg Romano cheese
Vitamin B2 0.37mg 0.052mg Romano cheese
Vitamin B3 0.077mg 0.286mg Pumpkin seed
Vitamin B5 0.424mg 0.056mg Romano cheese
Vitamin B6 0.085mg 0.037mg Romano cheese
Folate 7µg 9µg Pumpkin seed
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.326mg Romano cheese
Threonine 1.171mg 0.683mg Romano cheese
Isoleucine 1.685mg 0.956mg Romano cheese
Leucine 3.071mg 1.572mg Romano cheese
Lysine 2.941mg 1.386mg Romano cheese
Methionine 0.852mg 0.417mg Romano cheese
Phenylalanine 1.71mg 0.924mg Romano cheese
Valine 2.183mg 1.491mg Romano cheese
Histidine 1.231mg 0.515mg Romano cheese
Cholesterol 104mg 0mg Pumpkin seed
Saturated Fat 17.115g 3.67g Pumpkin seed
Monounsaturated Fat 7.838g 6.032g Romano cheese
Polyunsaturated fat 0.593g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese 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
28%
Romano cheese
4%
Pumpkin seed
Minerals Daily Need Coverage Score
106%
Romano cheese
103%
Pumpkin seed

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1415mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 13.445g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.4)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.