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  6. Cheesecake vs. Pumpkin seed

Cheesecake vs. Pumpkin seed — In-Depth Nutrition Comparison

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Significant differences between Cheesecake and Pumpkin seed

  • Cheesecake has more Vitamin A RAE, however, Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Pumpkin seed covers your daily Zinc needs 89% more than Cheesecake.

Specific food types used in this comparison are Cheesecake commercially prepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cheesecake vs Pumpkin seed 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.
Cheesecake
Cheesecake
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Iron +425.4%
Contains more Magnesium +2281.8%
Contains more Potassium +921.1%
Contains less Sodium -95.9%
Contains more Zinc +1919.6%
Contains more Copper +3350%
Contains more Manganese +254.3%
Equal in Calcium - 55
Equal in Phosphorus - 92
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +425.4%
Contains more Magnesium +2281.8%
Contains more Potassium +921.1%
Contains less Sodium -95.9%
Contains more Zinc +1919.6%
Contains more Copper +3350%
Contains more Manganese +254.3%
Equal in Calcium - 55
Equal in Phosphorus - 92

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.
Cheesecake
Cheesecake
10
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +782.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B5 +919.6%
Contains more Vitamin B6 +40.5%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +46.7%
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +782.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B5 +919.6%
Contains more Vitamin B6 +40.5%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheesecake
Cheesecake
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Fats +16%
Contains more Water +913.3%
Contains more Protein +237.3%
Contains more Carbs +110.8%
Contains more Other +322.2%
Cheesecake
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Pumpkin seed
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 Fats +16%
Contains more Water +913.3%
Contains more Protein +237.3%
Contains more Carbs +110.8%
Contains more Other +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheesecake
Cheesecake
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +43.1%
Contains less Saturated Fat -63%
Contains more Polyunsaturated fat +452.1%
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +43.1%
Contains less Saturated Fat -63%
Contains more Polyunsaturated fat +452.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheesecake Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheesecake Pumpkin seed Opinion
Net carbs 25.1g 35.35g Pumpkin seed
Protein 5.5g 18.55g Pumpkin seed
Fats 22.5g 19.4g Cheesecake
Carbs 25.5g 53.75g Pumpkin seed
Calories 321kcal 446kcal Pumpkin seed
Sugar 21.8g Pumpkin seed
Fiber 0.4g 18.4g Pumpkin seed
Calcium 51mg 55mg Pumpkin seed
Iron 0.63mg 3.31mg Pumpkin seed
Magnesium 11mg 262mg Pumpkin seed
Phosphorus 93mg 92mg Cheesecake
Potassium 90mg 919mg Pumpkin seed
Sodium 438mg 18mg Pumpkin seed
Zinc 0.51mg 10.3mg Pumpkin seed
Copper 0.02mg 0.69mg Pumpkin seed
Manganese 0.14mg 0.496mg Pumpkin seed
Selenium 5.2µg Cheesecake
Vitamin A 547IU 62IU Cheesecake
Vitamin A RAE 159µg 3µg Cheesecake
Vitamin E 0.56mg Cheesecake
Vitamin D 18IU 0IU Cheesecake
Vitamin D 0.5µg 0µg Cheesecake
Vitamin C 0.4mg 0.3mg Cheesecake
Vitamin B1 0.028mg 0.034mg Pumpkin seed
Vitamin B2 0.193mg 0.052mg Cheesecake
Vitamin B3 0.195mg 0.286mg Pumpkin seed
Vitamin B5 0.571mg 0.056mg Cheesecake
Vitamin B6 0.052mg 0.037mg Cheesecake
Folate 18µg 9µg Cheesecake
Vitamin B12 0.17µg 0µg Cheesecake
Vitamin K 4.4µg Cheesecake
Tryptophan 0.064mg 0.326mg Pumpkin seed
Threonine 0.222mg 0.683mg Pumpkin seed
Isoleucine 0.281mg 0.956mg Pumpkin seed
Leucine 0.464mg 1.572mg Pumpkin seed
Lysine 0.372mg 1.386mg Pumpkin seed
Methionine 0.136mg 0.417mg Pumpkin seed
Phenylalanine 0.258mg 0.924mg Pumpkin seed
Valine 0.314mg 1.491mg Pumpkin seed
Histidine 0.133mg 0.515mg Pumpkin seed
Cholesterol 55mg 0mg Pumpkin seed
Saturated Fat 9.921g 3.67g Pumpkin seed
Omega-3 - DHA 0.005g Cheesecake
Monounsaturated Fat 8.634g 6.032g Cheesecake
Polyunsaturated fat 1.602g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheesecake Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Cheesecake
4%
Pumpkin seed
Minerals Daily Need Coverage Score
22%
Cheesecake
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 21.8g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 6.251g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Cheesecake
Cheesecake is lower in glycemic index (difference - 50)
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/nutrients
  2. Pumpkin seed - 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.