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  6. Roquefort vs. Pumpkin seeds

Roquefort vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between roquefort and pumpkin seeds

  • Roquefort has more calcium, phosphorus, and vitamin B2; however, pumpkin seeds have more zinc, fiber, copper, magnesium, and iron.
  • Roquefort's daily need coverage for saturated fat is 78% more.
  • Roquefort has 101 times more sodium than pumpkin seeds. Roquefort has 1809mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Cheese, roquefort and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 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 +1103.6%
Contains more PhosphorusPhosphorus +326.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +773.3%
Contains more PotassiumPotassium +909.9%
Contains more IronIron +491.1%
Contains more CopperCopper +1929.4%
Contains more ZincZinc +395.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1553.3%

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
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 +9700%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +1026.9%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +2991.1%
Contains more Vitamin B6Vitamin B6 +235.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +444.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roquefort Pumpkin seeds DV% diff.
Sodium 1809mg 18mg 78%
Zinc 2.08mg 10.3mg 75%
Fiber 0g 18.4g 74%
Copper 0.034mg 0.69mg 73%
Saturated fat 19.263g 3.67g 71%
Calcium 662mg 55mg 61%
Magnesium 30mg 262mg 55%
Polyunsaturated fat 1.32g 8.844g 50%
Phosphorus 392mg 92mg 43%
Vitamin B2 0.586mg 0.052mg 41%
Iron 0.56mg 3.31mg 34%
Vitamin B5 1.731mg 0.056mg 34%
Vitamin A 294µg 3µg 32%
Cholesterol 90mg 0mg 30%
Vitamin B12 0.64µg 0µg 27%
Selenium 14.5µg 26%
Potassium 91mg 919mg 24%
Manganese 0.03mg 0.496mg 20%
Carbs 2g 53.75g 17%
Fats 30.64g 19.4g 17%
Folate 49µg 9µg 10%
Vitamin B6 0.124mg 0.037mg 7%
Protein 21.54g 18.55g 6%
Monounsaturated fat 8.474g 6.032g 6%
Calories 369kcal 446kcal 4%
Vitamin B3 0.734mg 0.286mg 3%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 2g 35.35g N/A
Tryptophan 0.303mg 0.326mg 0%
Threonine 0.965mg 0.683mg 0%
Isoleucine 1.217mg 0.956mg 0%
Leucine 2.114mg 1.572mg 0%
Lysine 1.848mg 1.386mg 0%
Methionine 0.558mg 0.417mg 0%
Phenylalanine 1.023mg 0.924mg 0%
Valine 1.614mg 1.491mg 0%
Histidine 0.602mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +16.1%
Contains more FatsFats +57.9%
Contains more WaterWater +775.1%
Contains more OtherOther +69.5%
Contains more CarbsCarbs +2587.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 +40.5%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +570%

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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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.