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  6. Blue cheese vs. Pumpkin seed

Blue cheese vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Blue cheese and Pumpkin seed?

  • Blue cheese is higher in Vitamin B12, Calcium, and Phosphorus, yet Pumpkin seed is higher in Fiber, Copper, Zinc, Magnesium, and Iron.
  • Blue cheese's daily need coverage for Saturated Fat is 75% more.
  • The amount of Sodium in Pumpkin seed is lower.

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

Infographic

Blue cheese vs Pumpkin seed 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.
Blue cheese
Blue cheese
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Calcium +860%
Contains more Phosphorus +320.7%
Contains more Iron +967.7%
Contains more Magnesium +1039.1%
Contains more Potassium +259%
Contains less Sodium -98.4%
Contains more Zinc +287.2%
Contains more Copper +1625%
Contains more Manganese +5411.1%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +860%
Contains more Phosphorus +320.7%
Contains more Iron +967.7%
Contains more Magnesium +1039.1%
Contains more Potassium +259%
Contains less Sodium -98.4%
Contains more Zinc +287.2%
Contains more Copper +1625%
Contains more Manganese +5411.1%

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.
Blue cheese
Blue cheese
10
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +1062.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +255.2%
Contains more Vitamin B5 +2987.5%
Contains more Vitamin B6 +348.6%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.2%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
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%
Contains more Vitamin A +1062.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +255.2%
Contains more Vitamin B5 +2987.5%
Contains more Vitamin B6 +348.6%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blue cheese
Blue cheese
4
:
1
Pumpkin seed
Pumpkin seed
Contains more Protein +15.4%
Contains more Fats +48.1%
Contains more Water +842.4%
Contains more Other +34.5%
Contains more Carbs +2197%
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
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
Contains more Protein +15.4%
Contains more Fats +48.1%
Contains more Water +842.4%
Contains more Other +34.5%
Contains more Carbs +2197%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blue cheese
Blue cheese
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +28.9%
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +1005.5%
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +28.9%
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +1005.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blue cheese Pumpkin seed
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 Blue cheese Pumpkin seed Opinion
Net carbs 2.34g 35.35g Pumpkin seed
Protein 21.4g 18.55g Blue cheese
Fats 28.74g 19.4g Blue cheese
Carbs 2.34g 53.75g Pumpkin seed
Calories 353kcal 446kcal Pumpkin seed
Sugar 0.5g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 528mg 55mg Blue cheese
Iron 0.31mg 3.31mg Pumpkin seed
Magnesium 23mg 262mg Pumpkin seed
Phosphorus 387mg 92mg Blue cheese
Potassium 256mg 919mg Pumpkin seed
Sodium 1146mg 18mg Pumpkin seed
Zinc 2.66mg 10.3mg Pumpkin seed
Copper 0.04mg 0.69mg Pumpkin seed
Manganese 0.009mg 0.496mg Pumpkin seed
Selenium 14.5µg Blue cheese
Vitamin A 721IU 62IU Blue cheese
Vitamin A RAE 198µg 3µg Blue cheese
Vitamin E 0.25mg Blue cheese
Vitamin D 21IU 0IU Blue cheese
Vitamin D 0.5µg 0µg Blue cheese
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.029mg 0.034mg Pumpkin seed
Vitamin B2 0.382mg 0.052mg Blue cheese
Vitamin B3 1.016mg 0.286mg Blue cheese
Vitamin B5 1.729mg 0.056mg Blue cheese
Vitamin B6 0.166mg 0.037mg Blue cheese
Folate 36µg 9µg Blue cheese
Vitamin B12 1.22µg 0µg Blue cheese
Vitamin K 2.4µg Blue cheese
Tryptophan 0.312mg 0.326mg Pumpkin seed
Threonine 0.785mg 0.683mg Blue cheese
Isoleucine 1.124mg 0.956mg Blue cheese
Leucine 1.919mg 1.572mg Blue cheese
Lysine 1.852mg 1.386mg Blue cheese
Methionine 0.584mg 0.417mg Blue cheese
Phenylalanine 1.087mg 0.924mg Blue cheese
Valine 1.556mg 1.491mg Blue cheese
Histidine 0.758mg 0.515mg Blue cheese
Cholesterol 75mg 0mg Pumpkin seed
Saturated Fat 18.669g 3.67g Pumpkin seed
Monounsaturated Fat 7.778g 6.032g Blue cheese
Polyunsaturated fat 0.8g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue cheese Pumpkin seed
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
42%
Blue cheese
4%
Pumpkin seed
Minerals Daily Need Coverage Score
69%
Blue cheese
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1128mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 14.999g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Blue cheese
Blue cheese 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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Pumpkin seed - 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.