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  6. American cheese vs. Pumpkin

American cheese vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between American cheese and pumpkin

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, pumpkin is higher in vitamin A and vitamin C.
  • Pumpkin covers your daily vitamin A needs 151% more than American cheese.
  • Pumpkin has less cholesterol.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Pumpkin, raw.

Infographic

American cheese vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +4876.2%
Contains more ZincZinc +678.1%
Contains more PhosphorusPhosphorus +1356.8%
Contains more SeleniumSelenium +6633.3%
Contains more PotassiumPotassium +157.6%
Contains more IronIron +27%
Contains more CopperCopper +176.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +204.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.4%
Contains more CholineCholine +341.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70.4%
Contains more Vitamin EVitamin E +32.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +689.5%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient American cheese Pumpkin DV% diff.
Calcium 1045mg 21mg 102%
Phosphorus 641mg 44mg 85%
Saturated fat 18.057g 0.052g 82%
Sodium 1671mg 1mg 73%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.1g 49%
Selenium 20.2µg 0.3µg 36%
Protein 18.13g 1g 34%
Cholesterol 100mg 0mg 33%
Monounsaturated fat 8.236g 0.013g 21%
Zinc 2.49mg 0.32mg 20%
Vitamin A 250µg 426µg 20%
Calories 371kcal 26kcal 17%
Vitamin C 0mg 9mg 10%
Vitamin B2 0.234mg 0.11mg 10%
Copper 0.046mg 0.127mg 9%
Polyunsaturated fat 1.286g 0.005g 9%
Potassium 132mg 340mg 6%
Choline 36.2mg 8.2mg 5%
Manganese 0.041mg 0.125mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B1 0.015mg 0.05mg 3%
Magnesium 26mg 12mg 3%
Vitamin B3 0.076mg 0.6mg 3%
Vitamin E 0.8mg 1.06mg 2%
Vitamin B5 0.403mg 0.298mg 2%
Iron 0.63mg 0.8mg 2%
Folate 8µg 16µg 2%
Fiber 0g 0.5g 2%
Vitamin B6 0.054mg 0.061mg 1%
Vitamin K 2.6µg 1.1µg 1%
Carbs 3.7g 6.5g 1%
Net carbs 3.7g 6g N/A
Sugar 2.26g 2.76g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.012mg 0%
Threonine 0.772mg 0.029mg 0%
Isoleucine 0.938mg 0.031mg 0%
Leucine 1.716mg 0.046mg 0%
Lysine 1.516mg 0.054mg 0%
Methionine 0.475mg 0.011mg 0%
Phenylalanine 0.939mg 0.032mg 0%
Valine 1.187mg 0.035mg 0%
Histidine 0.546mg 0.016mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1713%
Contains more FatsFats +31690%
Contains more OtherOther +746.3%
Contains more CarbsCarbs +75.7%
Contains more WaterWater +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +63253.8%
Contains more Poly. FatPolyunsaturated fat +25620%
Contains less Sat. FatSaturated fat -99.7%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.