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  6. Cream cheese vs. Pumpkin seeds

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

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Significant differences between cream cheese and pumpkin seeds

  • Cream cheese has more vitamin A; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 89% more than cream cheese.

Specific food types used in this comparison are Cheese, cream and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +76.4%
Contains more PhosphorusPhosphorus +16.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +596.2%
Contains more IronIron +2909.1%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +1960%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +4409.1%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +10166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B5Vitamin B5 +823.2%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B3Vitamin B3 +214.3%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Cream cheese Pumpkin seeds DV% diff.
Zinc 0.5mg 10.3mg 89%
Saturated fat 20.213g 3.67g 75%
Copper 0.018mg 0.69mg 75%
Fiber 0g 18.4g 74%
Magnesium 9mg 262mg 60%
Polyunsaturated fat 1.483g 8.844g 49%
Iron 0.11mg 3.31mg 40%
Vitamin A 308µg 3µg 34%
Cholesterol 101mg 0mg 34%
Protein 6.15g 18.55g 25%
Potassium 132mg 919mg 23%
Fats 34.44g 19.4g 23%
Manganese 0.011mg 0.496mg 21%
Carbs 5.52g 53.75g 16%
Selenium 8.6µg 16%
Vitamin B2 0.23mg 0.052mg 14%
Sodium 314mg 18mg 13%
Vitamin B5 0.517mg 0.056mg 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 8.907g 6.032g 7%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Calories 350kcal 446kcal 5%
Calcium 97mg 55mg 4%
Phosphorus 107mg 92mg 2%
Vitamin K 2.1µg 2%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin B3 0.091mg 0.286mg 1%
Vitamin B6 0.056mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 5.52g 35.35g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Folate 9µg 9µg 0%
Tryptophan 0.069mg 0.326mg 0%
Threonine 0.233mg 0.683mg 0%
Isoleucine 0.324mg 0.956mg 0%
Leucine 0.657mg 1.572mg 0%
Lysine 0.567mg 1.386mg 0%
Methionine 0.191mg 0.417mg 0%
Phenylalanine 0.291mg 0.924mg 0%
Valine 0.395mg 1.491mg 0%
Histidine 0.175mg 0.515mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +77.5%
Contains more WaterWater +1069.3%
Contains more ProteinProtein +201.6%
Contains more CarbsCarbs +873.7%
Contains more OtherOther +199.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +47.7%
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +496.4%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.