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  6. Romano cheese vs. Pumpkin seeds

Romano cheese vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between romano cheese and pumpkin seeds

  • Romano cheese has more calcium, phosphorus, and vitamin B12, while pumpkin seeds have more fiber, copper, zinc, and magnesium.
  • Romano cheese's daily need coverage for calcium is 101% higher.
  • The amount of cholesterol in pumpkin seeds is lower.

The food types used in this comparison are Cheese, romano and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 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 +1834.5%
Contains more PhosphorusPhosphorus +726.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +539%
Contains more PotassiumPotassium +968.6%
Contains more IronIron +329.9%
Contains more CopperCopper +2200%
Contains more ZincZinc +299.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2380%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 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 +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +611.5%
Contains more Vitamin B5Vitamin B5 +657.1%
Contains more Vitamin B6Vitamin B6 +129.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +271.4%
Contains more FolateFolate +28.6%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Romano cheese Pumpkin seeds DV% diff.
Calcium 1064mg 55mg 101%
Phosphorus 760mg 92mg 95%
Fiber 0g 18.4g 74%
Copper 0.03mg 0.69mg 73%
Zinc 2.58mg 10.3mg 70%
Sodium 1433mg 18mg 62%
Saturated fat 17.115g 3.67g 61%
Polyunsaturated fat 0.593g 8.844g 55%
Magnesium 41mg 262mg 53%
Vitamin B12 1.12µg 0µg 47%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 3.31mg 32%
Protein 31.8g 18.55g 27%
Selenium 14.5µg 26%
Potassium 86mg 919mg 25%
Vitamin B2 0.37mg 0.052mg 24%
Manganese 0.02mg 0.496mg 21%
Carbs 3.63g 53.75g 17%
Fats 26.94g 19.4g 12%
Vitamin A 96µg 3µg 10%
Vitamin B5 0.424mg 0.056mg 7%
Monounsaturated fat 7.838g 6.032g 5%
Vitamin B6 0.085mg 0.037mg 4%
Choline 15.4mg 3%
Calories 387kcal 446kcal 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.077mg 0.286mg 1%
Folate 7µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.63g 35.35g N/A
Sugar 0.73g N/A
Vitamin B1 0.037mg 0.034mg 0%
Tryptophan 0.429mg 0.326mg 0%
Threonine 1.171mg 0.683mg 0%
Isoleucine 1.685mg 0.956mg 0%
Leucine 3.071mg 1.572mg 0%
Lysine 2.941mg 1.386mg 0%
Methionine 0.852mg 0.417mg 0%
Phenylalanine 1.71mg 0.924mg 0%
Valine 2.183mg 1.491mg 0%
Histidine 1.231mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +71.4%
Contains more FatsFats +38.9%
Contains more WaterWater +586.9%
Contains more OtherOther +76.8%
Contains more CarbsCarbs +1380.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +29.9%
Contains less Sat. FatSaturated fat -78.6%
Contains more Poly. FatPolyunsaturated fat +1391.4%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.