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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, Vitamin B12, and Vitamin A, however, Pumpkin seeds has more Fiber, Copper, Zinc, Magnesium, and Iron.
  • Cheese's daily need coverage for Saturated Fat is 76% more.
  • Pumpkin seeds are lower in Saturated Fat.

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% 75% 14% 18% 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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +1903.2%
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 Opinion
Calories 404kcal 446kcal Pumpkin seeds
Protein 22.87g 18.55g Cheese
Fats 33.31g 19.4g Cheese
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 3.09g 35.35g Pumpkin seeds
Carbs 3.09g 53.75g Pumpkin seeds
Cholesterol 99mg 0mg Pumpkin seeds
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 262mg Pumpkin seeds
Calcium 710mg 55mg Cheese
Potassium 76mg 919mg Pumpkin seeds
Iron 0.14mg 3.31mg Pumpkin seeds
Sugar 0.48g Pumpkin seeds
Fiber 0g 18.4g Pumpkin seeds
Copper 0.03mg 0.69mg Pumpkin seeds
Zinc 3.64mg 10.3mg Pumpkin seeds
Phosphorus 455mg 92mg Cheese
Sodium 653mg 18mg Pumpkin seeds
Vitamin A 1242IU 62IU Cheese
Vitamin A 330µg 3µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.496mg Pumpkin seeds
Selenium 28.5µg Cheese
Vitamin B1 0.029mg 0.034mg Pumpkin seeds
Vitamin B2 0.428mg 0.052mg Cheese
Vitamin B3 0.059mg 0.286mg Pumpkin seeds
Vitamin B5 0.41mg 0.056mg Cheese
Vitamin B6 0.066mg 0.037mg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg Cheese
Folate 27µg 9µg Cheese
Trans Fat 0.917g Pumpkin seeds
Choline 16.5mg Cheese
Saturated Fat 18.867g 3.67g Pumpkin seeds
Monounsaturated Fat 9.246g 6.032g Cheese
Polyunsaturated fat 1.421g 8.844g Pumpkin seeds
Tryptophan 0.547mg 0.326mg Cheese
Threonine 1.044mg 0.683mg Cheese
Isoleucine 1.206mg 0.956mg Cheese
Leucine 1.939mg 1.572mg Cheese
Lysine 1.025mg 1.386mg Pumpkin seeds
Methionine 0.547mg 0.417mg Cheese
Phenylalanine 1.074mg 0.924mg Cheese
Valine 1.404mg 1.491mg Pumpkin seeds
Histidine 0.547mg 0.515mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

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
33%
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.