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  6. Edam vs. Pumpkin seeds

Edam vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between edam and pumpkin seeds

  • Edam has more calcium, vitamin B12, and phosphorus, while pumpkin seeds have more fiber, copper, zinc, magnesium, and iron.
  • Pumpkin seeds' daily need coverage for fiber is 74% higher.
  • The amount of sodium in pumpkin seeds is lower.

The food types used in this comparison are Cheese, edam and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Edam 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.
Edam
Edam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +1229.1%
Contains more PhosphorusPhosphorus +482.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +773.3%
Contains more PotassiumPotassium +388.8%
Contains more IronIron +652.3%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +174.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +4409.1%

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.
Edam
Edam
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 +8000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +648.1%
Contains more Vitamin B5Vitamin B5 +401.8%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +248.8%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Edam Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Copper 0.036mg 0.69mg 73%
Calcium 731mg 55mg 68%
Vitamin B12 1.54µg 0µg 64%
Saturated fat 17.572g 3.67g 63%
Phosphorus 536mg 92mg 63%
Zinc 3.75mg 10.3mg 60%
Polyunsaturated fat 0.665g 8.844g 55%
Magnesium 30mg 262mg 55%
Iron 0.44mg 3.31mg 36%
Sodium 812mg 18mg 35%
Cholesterol 89mg 0mg 30%
Vitamin A 243µg 3µg 27%
Vitamin B2 0.389mg 0.052mg 26%
Selenium 14.5µg 26%
Potassium 188mg 919mg 22%
Manganese 0.011mg 0.496mg 21%
Carbs 1.43g 53.75g 17%
Protein 24.99g 18.55g 13%
Fats 27.8g 19.4g 13%
Monounsaturated fat 8.125g 6.032g 5%
Vitamin B5 0.281mg 0.056mg 5%
Calories 357kcal 446kcal 4%
Choline 15.4mg 3%
Vitamin B6 0.076mg 0.037mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Folate 16µg 9µg 2%
Vitamin B3 0.082mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.43g 35.35g N/A
Sugar 1.43g N/A
Vitamin B1 0.037mg 0.034mg 0%
Tryptophan 0.352mg 0.326mg 0%
Threonine 0.932mg 0.683mg 0%
Isoleucine 1.308mg 0.956mg 0%
Leucine 2.57mg 1.572mg 0%
Lysine 2.66mg 1.386mg 0%
Methionine 0.721mg 0.417mg 0%
Phenylalanine 1.434mg 0.924mg 0%
Valine 1.81mg 1.491mg 0%
Histidine 1.034mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +34.7%
Contains more FatsFats +43.3%
Contains more WaterWater +823.6%
Contains more CarbsCarbs +3658.7%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +34.7%
Contains less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +1229.9%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.