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  6. American cheese vs. Pumpkin seeds

American cheese vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between American cheese and pumpkin seeds?

  • American cheese is richer in calcium, phosphorus, and vitamin B12, yet pumpkin seeds are richer in fiber, copper, zinc, magnesium, and iron.
  • American cheese's daily need coverage for calcium is 99% higher.
  • Pumpkin seeds contain less sodium.

We used Cheese, pasteurized process, American, without added vitamin D and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

American cheese vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +1800%
Contains more PhosphorusPhosphorus +596.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +596.2%
Contains more IronIron +425.4%
Contains more CopperCopper +1400%
Contains more ZincZinc +313.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1109.8%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +619.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +276.3%
Contains more FolateFolate +12.5%

All nutrients comparison - raw data values

Nutrient American cheese Pumpkin seeds DV% diff.
Calcium 1045mg 55mg 99%
Phosphorus 641mg 92mg 78%
Fiber 0g 18.4g 74%
Copper 0.046mg 0.69mg 72%
Sodium 1671mg 18mg 72%
Zinc 2.49mg 10.3mg 71%
Saturated fat 18.057g 3.67g 65%
Vitamin B12 1.5µg 0µg 63%
Magnesium 26mg 262mg 56%
Polyunsaturated fat 1.286g 8.844g 50%
Selenium 20.2µg 37%
Iron 0.63mg 3.31mg 34%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 3µg 27%
Potassium 132mg 919mg 23%
Manganese 0.041mg 0.496mg 20%
Fats 31.79g 19.4g 19%
Carbs 3.7g 53.75g 17%
Vitamin B2 0.234mg 0.052mg 14%
Vitamin B5 0.403mg 0.056mg 7%
Choline 36.2mg 7%
Monounsaturated fat 8.236g 6.032g 6%
Vitamin E 0.8mg 5%
Calories 371kcal 446kcal 4%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.034mg 2%
Vitamin K 2.6µg 2%
Vitamin B6 0.054mg 0.037mg 1%
Protein 18.13g 18.55g 1%
Vitamin B3 0.076mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.7g 35.35g N/A
Sugar 2.26g N/A
Folate 8µg 9µg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.326mg 0%
Threonine 0.772mg 0.683mg 0%
Isoleucine 0.938mg 0.956mg 0%
Leucine 1.716mg 1.572mg 0%
Lysine 1.516mg 1.386mg 0%
Methionine 0.475mg 0.417mg 0%
Phenylalanine 0.939mg 0.924mg 0%
Valine 1.187mg 1.491mg 0%
Histidine 0.546mg 0.515mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 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
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 FatsFats +63.9%
Contains more WaterWater +780.2%
Contains more OtherOther +78.2%
Contains more CarbsCarbs +1352.7%
~equal in Protein ~18.55g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +36.5%
Contains less Sat. FatSaturated fat -79.7%
Contains more Poly. FatPolyunsaturated fat +587.7%

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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 seeds - 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.