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Brunost vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Brunost and Pumpkin seed

  • Brunost has more Vitamin B2, Vitamin B5, Phosphorus, and Vitamin A RAE, however Pumpkin seed has more Vitamin B12, Zinc, Fiber, Copper, and Magnesium.
  • Daily need coverage for Vitamin B2 from Brunost is 102% higher.
  • Pumpkin seed has 111 times less Vitamin A RAE than Brunost. Brunost has 334µg of Vitamin A RAE, while Pumpkin seed has 3µg.
  • Pumpkin seed is 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +627.3%
Contains more Phosphorus +382.6%
Contains more Potassium +53.3%
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains less Sodium -97%
Contains more Zinc +803.5%
Contains more Copper +762.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +627.3%
Contains more Phosphorus +382.6%
Contains more Potassium +53.3%
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains less Sodium -97%
Contains more Zinc +803.5%
Contains more Copper +762.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
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 +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +80%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brunost Pumpkin seed
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
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brunost Pumpkin seed Opinion
Net carbs 42.65g 35.35g Brunost
Protein 9.65g 18.55g Pumpkin seed
Fats 29.51g 19.4g Brunost
Carbs 42.65g 53.75g Pumpkin seed
Calories 466kcal 446kcal Brunost
Starch g g
Fructose g g
Sugar g g
Fiber 0g 18.4g Pumpkin seed
Calcium 400mg 55mg Brunost
Iron 0.52mg 3.31mg Pumpkin seed
Magnesium 70mg 262mg Pumpkin seed
Phosphorus 444mg 92mg Brunost
Potassium 1409mg 919mg Brunost
Sodium 600mg 18mg Pumpkin seed
Zinc 1.14mg 10.3mg Pumpkin seed
Copper 0.08mg 0.69mg Pumpkin seed
Vitamin A 1113IU 62IU Brunost
Vitamin E mg mg
Vitamin D IU 0IU Pumpkin seed
Vitamin D µg 0µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.315mg 0.034mg Brunost
Vitamin B2 1.382mg 0.052mg Brunost
Vitamin B3 0.813mg 0.286mg Brunost
Vitamin B5 3.351mg 0.056mg Brunost
Vitamin B6 0.271mg 0.037mg Brunost
Folate 5µg 9µg Pumpkin seed
Vitamin B12 2.42µg 0µg Brunost
Vitamin K µg µg
Tryptophan 0.135mg 0.326mg Pumpkin seed
Threonine 0.393mg 0.683mg Pumpkin seed
Isoleucine 0.519mg 0.956mg Pumpkin seed
Leucine 0.992mg 1.572mg Pumpkin seed
Lysine 0.814mg 1.386mg Pumpkin seed
Methionine 0.318mg 0.417mg Pumpkin seed
Phenylalanine 0.54mg 0.924mg Pumpkin seed
Valine 0.765mg 1.491mg Pumpkin seed
Histidine 0.293mg 0.515mg Pumpkin seed
Cholesterol 94mg 0mg Pumpkin seed
Trans Fat g g
Saturated Fat 19.16g 3.67g Pumpkin seed
Monounsaturated Fat 7.879g 6.032g Brunost
Polyunsaturated fat 0.938g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
87
Brunost
4
Pumpkin seed
Mineral Summary Score
80
Brunost
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
58%
Brunost
111%
Pumpkin seed
Carbohydrates
43%
Brunost
54%
Pumpkin seed
Fats
136%
Brunost
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 582mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 15.49g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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