Cheese vs. Pumpkin seed — In-Depth Nutrition Comparison
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Important differences between Cheese and Pumpkin seed
- Cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin A RAE, however, Pumpkin seed has more Fiber, Copper, Zinc, Magnesium, and Iron.
- Cheese's daily need coverage for Saturated Fat is 76% more.
- Pumpkin seed is lower in Saturated Fat.
The food varieties used in the comparison are Cheese, cheddar 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 | +1190.9% |
| Contains more PhosphorusPhosphorus | +394.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +870.4% |
| Contains more PotassiumPotassium | +1109.2% |
| Contains more IronIron | +2264.3% |
| Contains more CopperCopper | +2200% |
| Contains more ZincZinc | +183% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +1737% |
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 | +1903.2% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +723.1% |
| Contains more Vitamin B5Vitamin B5 | +632.1% |
| Contains more Vitamin B6Vitamin B6 | +78.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B3Vitamin B3 | +384.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +23.3% |
| Contains more FatsFats | +71.7% |
| Contains more WaterWater | +722.7% |
| Contains more CarbsCarbs | +1639.5% |
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
18.867 g
Monounsaturated Fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 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 | +53.3% |
| Contains less Sat. FatSaturated Fat | -80.5% |
| Contains more Poly. FatPolyunsaturated fat | +522.4% |
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 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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 404kcal | 446kcal |
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| Protein | 22.87g | 18.55g |
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| Fats | 33.31g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 3.09g | 35.35g |
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| Carbs | 3.09g | 53.75g |
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| Cholesterol | 99mg | 0mg |
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| Vitamin D | 24IU | 0IU |
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| Magnesium | 27mg | 262mg |
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| Calcium | 710mg | 55mg |
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| Potassium | 76mg | 919mg |
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| Iron | 0.14mg | 3.31mg |
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| Sugar | 0.48g |
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| Fiber | 0g | 18.4g |
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| Copper | 0.03mg | 0.69mg |
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| Zinc | 3.64mg | 10.3mg |
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| Phosphorus | 455mg | 92mg |
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| Sodium | 653mg | 18mg |
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| Vitamin A | 1242IU | 62IU |
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| Vitamin A RAE | 330µg | 3µg |
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| Vitamin E | 0.71mg |
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| Vitamin D | 0.6µg | 0µg |
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| Manganese | 0.027mg | 0.496mg |
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| Selenium | 28.5µg |
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| Vitamin B1 | 0.029mg | 0.034mg |
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| Vitamin B2 | 0.428mg | 0.052mg |
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| Vitamin B3 | 0.059mg | 0.286mg |
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| Vitamin B5 | 0.41mg | 0.056mg |
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| Vitamin B6 | 0.066mg | 0.037mg |
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| Vitamin B12 | 1.1µg | 0µg |
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| Vitamin K | 2.4µg |
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| Folate | 27µg | 9µg |
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| Trans Fat | 0.917g |
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| Choline | 16.5mg |
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| Saturated Fat | 18.867g | 3.67g |
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| Monounsaturated Fat | 9.246g | 6.032g |
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| Polyunsaturated fat | 1.421g | 8.844g |
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| Tryptophan | 0.547mg | 0.326mg |
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| Threonine | 1.044mg | 0.683mg |
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| Isoleucine | 1.206mg | 0.956mg |
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| Leucine | 1.939mg | 1.572mg |
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| Lysine | 1.025mg | 1.386mg |
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| Methionine | 0.547mg | 0.417mg |
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| Phenylalanine | 1.074mg | 0.924mg |
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| Valine | 1.404mg | 1.491mg |
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| Histidine | 0.547mg | 0.515mg |
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| Omega-3 - EPA | 0.01g |
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| Omega-3 - DHA | 0.001g |
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| Omega-3 - DPA | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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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
33%
4%
Minerals Daily Need Coverage Score
79%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 635mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 15.197g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cheese is relatively richer in vitamins
Which food is richer in minerals?
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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.