Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Mozzarella
  5. Compare
  6. Mozzarella vs. Pumpkin seeds

Mozzarella vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between mozzarella and pumpkin seeds

  • Mozzarella has more calcium, phosphorus, and vitamin B12; however, pumpkin seeds are richer in copper, fiber, zinc, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily copper needs 74% more than mozzarella.
  • Pumpkin seeds contain less saturated fat.

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

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +1229.1%
Contains more PhosphorusPhosphorus +469.6%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +867.4%
Contains more IronIron +1224%
Contains more CopperCopper +2455.6%
Contains more ZincZinc +229.1%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 +4466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +138.3%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Pumpkin seeds DV% diff.
Copper 0.027mg 0.69mg 74%
Fiber 0g 18.4g 74%
Calcium 731mg 55mg 68%
Zinc 3.13mg 10.3mg 65%
Phosphorus 524mg 92mg 62%
Polyunsaturated fat 0.509g 8.844g 56%
Magnesium 26mg 262mg 56%
Iron 0.25mg 3.31mg 38%
Vitamin B12 0.92µg 0µg 38%
Saturated fat 10.867g 3.67g 33%
Selenium 15.7µg 29%
Potassium 95mg 919mg 24%
Vitamin B2 0.34mg 0.052mg 22%
Manganese 0.496mg 22%
Protein 27.5g 18.55g 18%
Cholesterol 54mg 0mg 18%
Carbs 3.1g 53.75g 17%
Vitamin A 137µg 3µg 15%
Calories 280kcal 446kcal 8%
Fats 17.1g 19.4g 4%
Choline 18.4mg 3%
Vitamin B6 0.08mg 0.037mg 3%
Monounsaturated fat 4.844g 6.032g 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Vitamin B5 0.056mg 1%
Vitamin B3 0.12mg 0.286mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.1g 35.35g N/A
Sugar 1.23g N/A
Sodium 16mg 18mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +48.2%
Contains more WaterWater +1008.9%
Contains more FatsFats +13.5%
Contains more CarbsCarbs +1633.9%
Contains more OtherOther +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 -66.2%
Contains more Mono. FatMonounsaturated fat +24.5%
Contains more Poly. FatPolyunsaturated fat +1637.5%

People also compare

Mozzarella
Mozzarella vs Cheese
Cheese
Mozzarella
Mozzarella vs Parmigiano-Reggiano
Parmigiano-Reggiano
Mozzarella
Mozzarella vs Pizza
Pizza
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.