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  6. Cheese vs. Pumpkin seeds

Cheese vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between cheese and pumpkin seeds

  • Cheese has more calcium, phosphorus, and vitamin B12; however, pumpkin seeds have more fiber, copper, zinc, magnesium, and iron.
  • Cheese's daily need coverage for saturated fat is 76% more.
  • Pumpkin seeds are lower in cholesterol.

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

Infographic

Cheese 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.
Cheese
Cheese
3
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
Cheese
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +10900%
Contains more Vitamin EVitamin 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
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
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 +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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +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.
Cheese Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Copper 0.03mg 0.69mg 73%
Saturated fat 18.867g 3.67g 69%
Calcium 710mg 55mg 66%
Zinc 3.64mg 10.3mg 61%
Magnesium 27mg 262mg 56%
Selenium 28.5µg 52%
Phosphorus 455mg 92mg 52%
Polyunsaturated fat 1.421g 8.844g 49%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.31mg 40%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.052mg 29%
Sodium 653mg 18mg 28%
Potassium 76mg 919mg 25%
Fats 33.31g 19.4g 21%
Manganese 0.027mg 0.496mg 20%
Carbs 3.09g 53.75g 17%
Protein 22.87g 18.55g 9%
Monounsaturated fat 9.246g 6.032g 8%
Vitamin B5 0.41mg 0.056mg 7%
Vitamin E 0.71mg 5%
Folate 27µg 9µg 5%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Calories 404kcal 446kcal 2%
Vitamin B6 0.066mg 0.037mg 2%
Vitamin B3 0.059mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.09g 35.35g N/A
Sugar 0.48g N/A
Vitamin B1 0.029mg 0.034mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.326mg 0%
Threonine 1.044mg 0.683mg 0%
Isoleucine 1.206mg 0.956mg 0%
Leucine 1.939mg 1.572mg 0%
Lysine 1.025mg 1.386mg 0%
Methionine 0.547mg 0.417mg 0%
Phenylalanine 1.074mg 0.924mg 0%
Valine 1.404mg 1.491mg 0%
Histidine 0.547mg 0.515mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Cheese
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
79%
Cheese
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 635mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 15.197g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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.

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 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.