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  6. Blue cheese vs. Pumpkin seeds

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

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What are the differences between blue cheese and pumpkin seeds?

  • Blue cheese is higher in vitamin B12, calcium, and phosphorus, yet pumpkin seeds are 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 seeds 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +860%
Contains more PhosphorusPhosphorus +320.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1039.1%
Contains more PotassiumPotassium +259%
Contains more IronIron +967.7%
Contains more CopperCopper +1625%
Contains more ZincZinc +287.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +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.
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +6500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +255.2%
Contains more Vitamin B5Vitamin B5 +2987.5%
Contains more Vitamin B6Vitamin B6 +348.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%

All nutrients comparison - raw data values

Nutrient Blue cheese Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Copper 0.04mg 0.69mg 72%
Zinc 2.66mg 10.3mg 69%
Saturated fat 18.669g 3.67g 68%
Magnesium 23mg 262mg 57%
Polyunsaturated fat 0.8g 8.844g 54%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 18mg 49%
Calcium 528mg 55mg 47%
Phosphorus 387mg 92mg 42%
Iron 0.31mg 3.31mg 38%
Vitamin B5 1.729mg 0.056mg 33%
Selenium 14.5µg 26%
Vitamin B2 0.382mg 0.052mg 25%
Cholesterol 75mg 0mg 25%
Vitamin A 198µg 3µg 22%
Manganese 0.009mg 0.496mg 21%
Potassium 256mg 919mg 20%
Carbs 2.34g 53.75g 17%
Fats 28.74g 19.4g 14%
Vitamin B6 0.166mg 0.037mg 10%
Folate 36µg 9µg 7%
Protein 21.4g 18.55g 6%
Vitamin B3 1.016mg 0.286mg 5%
Calories 353kcal 446kcal 5%
Monounsaturated fat 7.778g 6.032g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 2.34g 35.35g N/A
Sugar 0.5g N/A
Vitamin B1 0.029mg 0.034mg 0%
Tryptophan 0.312mg 0.326mg 0%
Threonine 0.785mg 0.683mg 0%
Isoleucine 1.124mg 0.956mg 0%
Leucine 1.919mg 1.572mg 0%
Lysine 1.852mg 1.386mg 0%
Methionine 0.584mg 0.417mg 0%
Phenylalanine 1.087mg 0.924mg 0%
Valine 1.556mg 1.491mg 0%
Histidine 0.758mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +15.4%
Contains more FatsFats +48.1%
Contains more WaterWater +842.4%
Contains more OtherOther +34.5%
Contains more CarbsCarbs +2197%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +28.9%
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1005.5%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.