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  6. Pumpkin seed vs. Port Salut

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

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What are the differences between Pumpkin seed and Port Salut?

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

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

Infographic

Pumpkin seed vs Port Salut 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.
Pumpkin seed
Pumpkin seed
7
:
3
Port Salut
Port Salut
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%
Contains more Calcium +1081.8%
Contains more Phosphorus +291.3%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
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%
Contains more Calcium +1081.8%
Contains more Phosphorus +291.3%

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.
Pumpkin seed
Pumpkin seed
3
:
9
Port Salut
Port Salut
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B3 +376.7%
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 +∞%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B3 +376.7%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Port Salut
Port Salut
Contains more Carbs +9329.8%
Contains more Other +90%
Contains more Protein +28.2%
Contains more Fats +45.4%
Contains more Water +910%
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
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
Contains more Carbs +9329.8%
Contains more Other +90%
Contains more Protein +28.2%
Contains more Fats +45.4%
Contains more Water +910%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Port Salut
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
4%
Pumpkin seed
31%
Port Salut
Minerals Daily Need Coverage Score
103%
Pumpkin seed
62%
Port Salut

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