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  6. Cheese vs. Pumpkin

Cheese vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between cheese and pumpkin

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, while pumpkin has more vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 145% higher.
  • The amount of cholesterol in pumpkin is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Cheese, cheddar and Pumpkin, raw.

Infographic

Cheese vs Pumpkin 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +3281%
Contains more ZincZinc +1037.5%
Contains more PhosphorusPhosphorus +934.1%
Contains more SeleniumSelenium +9400%
Contains more PotassiumPotassium +347.4%
Contains more IronIron +471.4%
Contains more CopperCopper +323.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +363%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +68.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +29.1%
Contains more Vitamin EVitamin E +49.3%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +916.9%
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Cheese Pumpkin DV% diff.
Saturated fat 18.867g 0.052g 86%
Calcium 710mg 21mg 69%
Phosphorus 455mg 44mg 59%
Fats 33.31g 0.1g 51%
Selenium 28.5µg 0.3µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1g 44%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.32mg 30%
Sodium 653mg 1mg 28%
Vitamin B2 0.428mg 0.11mg 24%
Monounsaturated fat 9.246g 0.013g 23%
Calories 404kcal 26kcal 19%
Copper 0.03mg 0.127mg 11%
Vitamin A 330µg 426µg 11%
Vitamin C 0mg 9mg 10%
Polyunsaturated fat 1.421g 0.005g 9%
Potassium 76mg 340mg 8%
Iron 0.14mg 0.8mg 8%
Magnesium 27mg 12mg 4%
Manganese 0.027mg 0.125mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.6mg 3%
Folate 27µg 16µg 3%
Fiber 0g 0.5g 2%
Vitamin E 0.71mg 1.06mg 2%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin B5 0.41mg 0.298mg 2%
Choline 16.5mg 8.2mg 2%
Carbs 3.09g 6.5g 1%
Vitamin K 2.4µg 1.1µg 1%
Protein per 100 calories 5.7g 3.8g N/A
Calories per 10 g protein 177kcal 260kcal N/A
Weight per 100 calories 25g 385g N/A
Unsaturated / Saturated Fat ratio 0.57 0.35 N/A
Net carbs 3.09g 6g N/A
Sugar 0.48g 2.76g N/A
Vitamin B6 0.066mg 0.061mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.012mg 0%
Threonine 1.044mg 0.029mg 0%
Isoleucine 1.206mg 0.031mg 0%
Leucine 1.939mg 0.046mg 0%
Lysine 1.025mg 0.054mg 0%
Methionine 0.547mg 0.011mg 0%
Phenylalanine 1.074mg 0.032mg 0%
Valine 1.404mg 0.035mg 0%
Histidine 0.547mg 0.016mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2187%
Contains more FatsFats +33210%
Contains more OtherOther +363.8%
Contains more CarbsCarbs +110.4%
Contains more WaterWater +147.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +71023.1%
Contains more Poly. FatPolyunsaturated fat +28320%
Contains less Sat. FatSaturated fat -99.7%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.