Parmigiano-Reggiano vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between parmigiano-Reggiano and pumpkin seeds?
- Parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, and vitamin B2, yet pumpkin seeds are higher in fiber, zinc, magnesium, and copper.
- Parmigiano-Reggiano's daily need coverage for calcium is 105% more.
- The amount of sodium in pumpkin seeds is lower.
We used Cheese, parmesan, dry grated, reduced fat and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.
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.
| Contains more CalciumCalcium | +1916.4% |
| Contains more PhosphorusPhosphorus | +692.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +589.5% |
| Contains more PotassiumPotassium | +635.2% |
| Contains more IronIron | +267.8% |
| Contains more CopperCopper | +189.9% |
| Contains more ZincZinc | +166.1% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +483.5% |
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.
| Contains more Vitamin AVitamin A | +5233.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +834.6% |
| Contains more Vitamin B5Vitamin B5 | +480.4% |
| Contains more Vitamin B6Vitamin B6 | +32.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B3Vitamin B3 | +150.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 55mg | 105% |
| Vitamin B12 | 2.26µg | 0µg | 94% |
| Phosphorus | 729mg | 92mg | 91% |
| Fiber | 0g | 18.4g | 74% |
| Sodium | 1529mg | 18mg | 66% |
| Zinc | 3.87mg | 10.3mg | 58% |
| Polyunsaturated fat | 0.462g | 8.844g | 56% |
| Magnesium | 38mg | 262mg | 53% |
| Copper | 0.238mg | 0.69mg | 50% |
| Saturated fat | 13.317g | 3.67g | 44% |
| Vitamin B2 | 0.486mg | 0.052mg | 33% |
| Selenium | 17.7µg | 32% | |
| Iron | 0.9mg | 3.31mg | 30% |
| Cholesterol | 88mg | 0mg | 29% |
| Potassium | 125mg | 919mg | 23% |
| Manganese | 0.085mg | 0.496mg | 18% |
| Carbs | 1.37g | 53.75g | 17% |
| Vitamin A | 160µg | 3µg | 17% |
| Calories | 265kcal | 446kcal | 9% |
| Vitamin B5 | 0.325mg | 0.056mg | 5% |
| Choline | 20.7mg | 4% | |
| Protein | 20g | 18.55g | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Fats | 20g | 19.4g | 1% |
| Vitamin B3 | 0.114mg | 0.286mg | 1% |
| Vitamin B6 | 0.049mg | 0.037mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 1.37g | 35.35g | N/A |
| Vitamin B1 | 0.029mg | 0.034mg | 0% |
| Folate | 10µg | 9µg | 0% |
| Monounsaturated fat | 6.098g | 6.032g | 0% |
| Tryptophan | 0.24mg | 0.326mg | 0% |
| Threonine | 1.519mg | 0.683mg | 0% |
| Isoleucine | 1.2mg | 0.956mg | 0% |
| Leucine | 2.983mg | 1.572mg | 0% |
| Lysine | 2.459mg | 1.386mg | 0% |
| Methionine | 0.369mg | 0.417mg | 0% |
| Phenylalanine | 1.604mg | 0.924mg | 0% |
| Valine | 1.498mg | 1.491mg | 0% |
| Histidine | 0.752mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1024.4% |
| Contains more OtherOther | +111.3% |
| Contains more CarbsCarbs | +3823.4% |
~equal in
Protein
~18.55g
~equal in
Fats
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
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 | -72.4% |
| Contains more Poly. FatPolyunsaturated fat | +1814.3% |
~equal in
Monounsaturated fat
~6.032g
