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  6. Port Salut vs. Pumpkin seeds

Port Salut vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between port Salut and pumpkin seeds?

  • Port Salut is higher in vitamin B12, calcium, and phosphorus, yet pumpkin seeds are higher in copper, fiber, zinc, magnesium, and iron.
  • Pumpkin seeds' daily need coverage for copper is 74% more.
  • The amount of cholesterol in pumpkin seeds is lower.

We used Cheese, port de salut and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 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 +1081.8%
Contains more PhosphorusPhosphorus +291.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +991.7%
Contains more PotassiumPotassium +575.7%
Contains more IronIron +669.8%
Contains more CopperCopper +3036.4%
Contains more ZincZinc +296.2%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +4409.1%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
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 +10400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +142.9%
Contains more Vitamin B3Vitamin B3 +376.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 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 +28.2%
Contains more FatsFats +45.4%
Contains more WaterWater +910%
Contains more CarbsCarbs +9329.8%
Contains more OtherOther +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 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 +54.8%
Contains less Sat. FatSaturated fat -78%
Contains more Poly. FatPolyunsaturated fat +1113.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Port Salut 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 Port Salut Pumpkin seeds DV% diff.
Copper 0.022mg 0.69mg 74%
Fiber 0g 18.4g 74%
Zinc 2.6mg 10.3mg 70%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 55mg 60%
Saturated fat 16.691g 3.67g 59%
Magnesium 24mg 262mg 57%
Polyunsaturated fat 0.729g 8.844g 54%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 92mg 38%
Iron 0.43mg 3.31mg 36%
Vitamin A 315µg 3µg 35%
Selenium 14.5µg 26%
Potassium 136mg 919mg 23%
Sodium 534mg 18mg 22%
Manganese 0.011mg 0.496mg 21%
Carbs 0.57g 53.75g 18%
Fats 28.2g 19.4g 14%
Vitamin B2 0.24mg 0.052mg 14%
Protein 23.78g 18.55g 10%
Monounsaturated fat 9.338g 6.032g 8%
Calories 352kcal 446kcal 5%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.21mg 0.056mg 3%
Choline 15.4mg 3%
Vitamin D 21IU 0IU 3%
Vitamin B1 0.014mg 0.034mg 2%
Vitamin E 0.24mg 2%
Vitamin K 2.4µg 2%
Folate 18µg 9µg 2%
Vitamin B3 0.06mg 0.286mg 1%
Vitamin B6 0.053mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.57g 35.35g N/A
Sugar 0.57g N/A
Tryptophan 0.343mg 0.326mg 0%
Threonine 0.876mg 0.683mg 0%
Isoleucine 1.446mg 0.956mg 0%
Leucine 2.482mg 1.572mg 0%
Lysine 1.987mg 1.386mg 0%
Methionine 0.734mg 0.417mg 0%
Phenylalanine 1.323mg 0.924mg 0%
Valine 1.707mg 1.491mg 0%
Histidine 0.686mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Port Salut
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
62%
Port Salut
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 13.021g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Port Salut
Port Salut 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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.