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Pumpkin seed vs Brunost - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 582mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 15.49g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
54
Brunost
Mineral Summary Score
86
Pumpkin seed
68
Brunost

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains more Copper +762.5%
Contains more Zinc +803.5%
Contains less Sodium -97%
Contains more Calcium +627.3%
Contains more Potassium +53.3%
Contains more Phosphorus +382.6%
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains more Copper +762.5%
Contains more Zinc +803.5%
Contains less Sodium -97%
Contains more Calcium +627.3%
Contains more Potassium +53.3%
Contains more Phosphorus +382.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
58%
Brunost
Carbohydrates
54%
Pumpkin seed
43%
Brunost
Fats
90%
Pumpkin seed
136%
Brunost

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Brunost Opinion
Calories 446 466 Brunost
Protein 18.55 9.65 Pumpkin seed
Fats 19.4 29.51 Brunost
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 42.65 Pumpkin seed
Cholesterol 0 94 Pumpkin seed
Vitamin D 0 Pumpkin seed
Iron 3.31 0.52 Pumpkin seed
Calcium 55 400 Brunost
Potassium 919 1409 Brunost
Magnesium 262 70 Pumpkin seed
Sugars
Fiber 18.4 0 Pumpkin seed
Copper 0.69 0.08 Pumpkin seed
Zinc 10.3 1.14 Pumpkin seed
Starch
Phosphorus 92 444 Brunost
Sodium 18 600 Pumpkin seed
Vitamin A 62 1113 Brunost
Vitamin E
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.315 Brunost
Vitamin B2 0.052 1.382 Brunost
Vitamin B3 0.286 0.813 Brunost
Vitamin B5 0.056 3.351 Brunost
Vitamin B6 0.037 0.271 Brunost
Vitamin B12 0 2.42 Brunost
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 19.16 Pumpkin seed
Monounsaturated Fat 6.032 7.879 Brunost
Polyunsaturated fat 8.844 0.938 Pumpkin seed
Tryptophan 0.326 0.135 Pumpkin seed
Threonine 0.683 0.393 Pumpkin seed
Isoleucine 0.956 0.519 Pumpkin seed
Leucine 1.572 0.992 Pumpkin seed
Lysine 1.386 0.814 Pumpkin seed
Methionine 0.417 0.318 Pumpkin seed
Phenylalanine 0.924 0.54 Pumpkin seed
Valine 1.491 0.765 Pumpkin seed
Histidine 0.515 0.293 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.