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  6. Cottage cheese vs. Pumpkin seeds

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

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A recap on differences between cottage cheese and pumpkin seeds

  • Cottage cheese has more vitamin B12 and vitamin B5; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 90% more than cottage cheese.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 +50.9%
Contains more PhosphorusPhosphorus +72.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more PotassiumPotassium +783.7%
Contains more IronIron +4628.6%
Contains more CopperCopper +2279.3%
Contains more ZincZinc +2475%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +24700%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +1133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B5Vitamin B5 +894.6%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B3Vitamin B3 +188.9%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Pumpkin seeds DV% diff.
Zinc 0.4mg 10.3mg 90%
Fiber 0g 18.4g 74%
Copper 0.029mg 0.69mg 73%
Magnesium 8mg 262mg 60%
Polyunsaturated fat 0.123g 8.844g 58%
Iron 0.07mg 3.31mg 41%
Potassium 104mg 919mg 24%
Fats 4.3g 19.4g 23%
Manganese 0.002mg 0.496mg 21%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 18%
Calories 98kcal 446kcal 17%
Carbs 3.38g 53.75g 17%
Sodium 364mg 18mg 15%
Protein 11.12g 18.55g 15%
Monounsaturated fat 0.778g 6.032g 13%
Phosphorus 159mg 92mg 10%
Vitamin B5 0.557mg 0.056mg 10%
Saturated fat 1.718g 3.67g 9%
Vitamin B2 0.163mg 0.052mg 9%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 3µg 4%
Calcium 83mg 55mg 3%
Choline 18.4mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.027mg 0.034mg 1%
Vitamin B3 0.099mg 0.286mg 1%
Vitamin E 0.08mg 1%
Folate 12µg 9µg 1%
Vitamin B6 0.046mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.38g 35.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.326mg 0%
Threonine 0.5mg 0.683mg 0%
Isoleucine 0.591mg 0.956mg 0%
Leucine 1.116mg 1.572mg 0%
Lysine 0.934mg 1.386mg 0%
Methionine 0.269mg 0.417mg 0%
Phenylalanine 0.577mg 0.924mg 0%
Valine 0.748mg 1.491mg 0%
Histidine 0.326mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 WaterWater +1673.1%
Contains more ProteinProtein +66.8%
Contains more FatsFats +351.2%
Contains more CarbsCarbs +1490.2%
Contains more OtherOther +169.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +675.3%
Contains more Poly. FatPolyunsaturated fat +7090.2%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.