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  6. Brunost vs. Pumpkin seeds

Brunost vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between brunost and pumpkin seeds

  • Brunost has more vitamin B2, vitamin B12, vitamin B5, phosphorus, and vitamin A; however, pumpkin seeds have more zinc, fiber, copper, and magnesium.
  • Daily need coverage for vitamin B2 for brunost is 102% higher.
  • Pumpkin seeds are lower in saturated fat.

Food types used in this article are Cheese, gjetost and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Brunost vs Pumpkin seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 +627.3%
Contains more PotassiumPotassium +53.3%
Contains more PhosphorusPhosphorus +382.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +274.3%
Contains more IronIron +536.5%
Contains more CopperCopper +762.5%
Contains more ZincZinc +803.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1140%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin AVitamin A +11033.3%
Contains more Vitamin B1Vitamin B1 +826.5%
Contains more Vitamin B2Vitamin B2 +2557.7%
Contains more Vitamin B3Vitamin B3 +184.3%
Contains more Vitamin B5Vitamin B5 +5883.9%
Contains more Vitamin B6Vitamin B6 +632.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brunost Pumpkin seeds DV% diff.
Vitamin B2 1.382mg 0.052mg 102%
Vitamin B12 2.42µg 0µg 101%
Zinc 1.14mg 10.3mg 83%
Fiber 0g 18.4g 74%
Saturated fat 19.16g 3.67g 70%
Copper 0.08mg 0.69mg 68%
Vitamin B5 3.351mg 0.056mg 66%
Polyunsaturated fat 0.938g 8.844g 53%
Phosphorus 444mg 92mg 50%
Magnesium 70mg 262mg 46%
Vitamin A 334µg 3µg 37%
Calcium 400mg 55mg 35%
Iron 0.52mg 3.31mg 35%
Cholesterol 94mg 0mg 31%
Selenium 14.5µg 26%
Sodium 600mg 18mg 25%
Vitamin B1 0.315mg 0.034mg 23%
Manganese 0.04mg 0.496mg 20%
Protein 9.65g 18.55g 18%
Vitamin B6 0.271mg 0.037mg 18%
Fats 29.51g 19.4g 16%
Potassium 1409mg 919mg 14%
Monounsaturated fat 7.879g 6.032g 5%
Carbs 42.65g 53.75g 4%
Vitamin B3 0.813mg 0.286mg 3%
Calories 466kcal 446kcal 1%
Folate 5µg 9µg 1%
Protein per 100 calories 2.1g 4.2g N/A
Calories per 10 g protein 483kcal 240kcal N/A
Weight per 100 calories 21g 22g N/A
Unsaturated / Saturated Fat ratio 0.46 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 42.65g 35.35g N/A
Tryptophan 0.135mg 0.326mg 0%
Threonine 0.393mg 0.683mg 0%
Isoleucine 0.519mg 0.956mg 0%
Leucine 0.992mg 1.572mg 0%
Lysine 0.814mg 1.386mg 0%
Methionine 0.318mg 0.417mg 0%
Phenylalanine 0.54mg 0.924mg 0%
Valine 0.765mg 1.491mg 0%
Histidine 0.293mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +52.1%
Contains more WaterWater +198.7%
Contains more ProteinProtein +92.2%
Contains more CarbsCarbs +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +30.6%
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +842.9%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.