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  6. Cheese sandwich vs. Pumpkin seeds

Cheese sandwich vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and pumpkin seeds?

  • Cheese sandwich is richer in phosphorus, vitamin B2, vitamin B1, manganese, and vitamin B3, yet pumpkin seeds are richer in zinc, fiber, copper, and magnesium.
  • Pumpkin seeds' daily need coverage for zinc is 86% higher.
  • Cheese sandwich has 47 times more sodium than pumpkin seeds. Cheese sandwich has 839mg of sodium, while pumpkin seeds have 18mg.

We used Crackers, wheat, sandwich, with cheese filling and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +270.9%
Contains more PhosphorusPhosphorus +315.2%
Contains more ManganeseManganese +118.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +385.2%
Contains more PotassiumPotassium +200.3%
Contains more IronIron +26.3%
Contains more CopperCopper +331.3%
Contains more ZincZinc +1083.9%
Contains less SodiumSodium -97.9%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 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 CVitamin C +400%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +1013.6%
Contains more Vitamin B5Vitamin B5 +1010.7%
Contains more Vitamin B6Vitamin B6 +605.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +611.1%
~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 Cheese sandwich Pumpkin seeds DV% diff.
Zinc 0.87mg 10.3mg 86%
Fiber 3.1g 18.4g 61%
Copper 0.16mg 0.69mg 59%
Magnesium 54mg 262mg 50%
Selenium 24.3µg 44%
Phosphorus 382mg 92mg 41%
Sodium 839mg 18mg 36%
Vitamin B2 0.427mg 0.052mg 29%
Vitamin B1 0.358mg 0.034mg 27%
Manganese 1.083mg 0.496mg 26%
Potassium 306mg 919mg 18%
Vitamin B3 3.185mg 0.286mg 18%
Protein 9.8g 18.55g 18%
Vitamin B6 0.261mg 0.037mg 17%
Calcium 204mg 55mg 15%
Folate 64µg 9µg 14%
Monounsaturated fat 10.351g 6.032g 11%
Vitamin B5 0.622mg 0.056mg 11%
Fats 25g 19.4g 9%
Iron 2.62mg 3.31mg 9%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 446kcal 3%
Vitamin A 21µg 3µg 2%
Cholesterol 7mg 0mg 2%
Saturated fat 4.129g 3.67g 2%
Polyunsaturated fat 9.166g 8.844g 2%
Carbs 58.2g 53.75g 1%
Vitamin C 1.5mg 0.3mg 1%
Net carbs 55.1g 35.35g N/A
Tryptophan 0.13mg 0.326mg 0%
Threonine 0.298mg 0.683mg 0%
Isoleucine 0.383mg 0.956mg 0%
Leucine 0.698mg 1.572mg 0%
Lysine 0.344mg 1.386mg 0%
Methionine 0.167mg 0.417mg 0%
Phenylalanine 0.472mg 0.924mg 0%
Valine 0.438mg 1.491mg 0%
Histidine 0.219mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +28.9%
Contains more ProteinProtein +89.3%
Contains more WaterWater +40.6%
~equal in Carbs ~53.75g
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +71.6%
Contains less Sat. FatSaturated fat -11.1%
~equal in Polyunsaturated fat ~8.844g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.