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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 are lower.

We used Cheese, parmesan, dry grated, reduced fat and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Parmigiano-Reggiano vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +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.
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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +875.8%
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%
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 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
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 -72.4%
Contains more Poly. FatPolyunsaturated fat +1814.3%
~equal in Monounsaturated Fat ~6.032g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Pumpkin seeds Opinion
Calories 265kcal 446kcal Pumpkin seeds
Protein 20g 18.55g Parmigiano-Reggiano
Fats 20g 19.4g Parmigiano-Reggiano
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 1.37g 35.35g Pumpkin seeds
Carbs 1.37g 53.75g Pumpkin seeds
Cholesterol 88mg 0mg Pumpkin seeds
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 262mg Pumpkin seeds
Calcium 1109mg 55mg Parmigiano-Reggiano
Potassium 125mg 919mg Pumpkin seeds
Iron 0.9mg 3.31mg Pumpkin seeds
Fiber 0g 18.4g Pumpkin seeds
Copper 0.238mg 0.69mg Pumpkin seeds
Zinc 3.87mg 10.3mg Pumpkin seeds
Phosphorus 729mg 92mg Parmigiano-Reggiano
Sodium 1529mg 18mg Pumpkin seeds
Vitamin A 605IU 62IU Parmigiano-Reggiano
Vitamin A 160µg 3µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 0.496mg Pumpkin seeds
Selenium 17.7µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.034mg Pumpkin seeds
Vitamin B2 0.486mg 0.052mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.286mg Pumpkin seeds
Vitamin B5 0.325mg 0.056mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.037mg Parmigiano-Reggiano
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Folate 10µg 9µg Parmigiano-Reggiano
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 3.67g Pumpkin seeds
Monounsaturated Fat 6.098g 6.032g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 8.844g Pumpkin seeds
Tryptophan 0.24mg 0.326mg Pumpkin seeds
Threonine 1.519mg 0.683mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.956mg Parmigiano-Reggiano
Leucine 2.983mg 1.572mg Parmigiano-Reggiano
Lysine 2.459mg 1.386mg Parmigiano-Reggiano
Methionine 0.369mg 0.417mg Pumpkin seeds
Phenylalanine 1.604mg 0.924mg Parmigiano-Reggiano
Valine 1.498mg 1.491mg Parmigiano-Reggiano
Histidine 0.752mg 0.515mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Parmigiano-Reggiano
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 1511mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 9.647g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
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

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.