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Pumpkin seed vs. Roquefort — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Roquefort

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Iron, however, Roquefort has more Calcium, Phosphorus, and Vitamin B2.
  • Roquefort's daily need coverage for Saturated Fat is 78% more.
  • Pumpkin seed is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, roquefort.

Infographic

Pumpkin seed vs Roquefort infographic
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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.
Contains more Iron +491.1%
Contains more Magnesium +773.3%
Contains more Potassium +909.9%
Contains less Sodium -99%
Contains more Zinc +395.2%
Contains more Copper +1929.4%
Contains more Manganese +1553.3%
Contains more Calcium +1103.6%
Contains more Phosphorus +326.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Iron +491.1%
Contains more Magnesium +773.3%
Contains more Potassium +909.9%
Contains less Sodium -99%
Contains more Zinc +395.2%
Contains more Copper +1929.4%
Contains more Manganese +1553.3%
Contains more Calcium +1103.6%
Contains more Phosphorus +326.1%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin A +1588.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +2991.1%
Contains more Vitamin B6 +235.1%
Contains more Folate +444.4%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +1588.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +2991.1%
Contains more Vitamin B6 +235.1%
Contains more Folate +444.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2587.5%
Contains more Protein +16.1%
Contains more Fats +57.9%
Contains more Water +775.1%
Contains more Other +69.5%
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Carbs +2587.5%
Contains more Protein +16.1%
Contains more Fats +57.9%
Contains more Water +775.1%
Contains more Other +69.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +570%
Contains more Monounsaturated Fat +40.5%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +570%
Contains more Monounsaturated Fat +40.5%

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 Roquefort
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Roquefort Opinion
Net carbs 35.35g 2g Pumpkin seed
Protein 18.55g 21.54g Roquefort
Fats 19.4g 30.64g Roquefort
Carbs 53.75g 2g Pumpkin seed
Calories 446kcal 369kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 662mg Roquefort
Iron 3.31mg 0.56mg Pumpkin seed
Magnesium 262mg 30mg Pumpkin seed
Phosphorus 92mg 392mg Roquefort
Potassium 919mg 91mg Pumpkin seed
Sodium 18mg 1809mg Pumpkin seed
Zinc 10.3mg 2.08mg Pumpkin seed
Copper 0.69mg 0.034mg Pumpkin seed
Manganese 0.496mg 0.03mg Pumpkin seed
Selenium 14.5µg Roquefort
Vitamin A 62IU 1047IU Roquefort
Vitamin A RAE 3µg 294µg Roquefort
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.04mg Roquefort
Vitamin B2 0.052mg 0.586mg Roquefort
Vitamin B3 0.286mg 0.734mg Roquefort
Vitamin B5 0.056mg 1.731mg Roquefort
Vitamin B6 0.037mg 0.124mg Roquefort
Folate 9µg 49µg Roquefort
Vitamin B12 0µg 0.64µg Roquefort
Tryptophan 0.326mg 0.303mg Pumpkin seed
Threonine 0.683mg 0.965mg Roquefort
Isoleucine 0.956mg 1.217mg Roquefort
Leucine 1.572mg 2.114mg Roquefort
Lysine 1.386mg 1.848mg Roquefort
Methionine 0.417mg 0.558mg Roquefort
Phenylalanine 0.924mg 1.023mg Roquefort
Valine 1.491mg 1.614mg Roquefort
Histidine 0.515mg 0.602mg Roquefort
Cholesterol 0mg 90mg Pumpkin seed
Saturated Fat 3.67g 19.263g Pumpkin seed
Monounsaturated Fat 6.032g 8.474g Roquefort
Polyunsaturated fat 8.844g 1.32g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Roquefort
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
39%
Roquefort
Minerals Daily Need Coverage Score
103%
Pumpkin seed
80%
Roquefort

Comparison summary

Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Roquefort
Roquefort is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1791mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 15.593g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.