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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
4%
Minerals Daily Need Coverage Score
106%
103%
Comparison summary
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1415mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 13.445g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $2.4)
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.