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Fontina vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between fontina and pumpkin seeds

  • Fontina has more vitamin B12, calcium, and phosphorus, while pumpkin seeds have more copper, fiber, zinc, magnesium, and iron.
  • Fontina covers your daily need for saturated fat, 78% more than pumpkin seeds.
  • The amount of cholesterol in pumpkin seeds is lower.

These are the specific foods used in this comparison Cheese, fontina and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Fontina vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +900%
Contains more PhosphorusPhosphorus +276.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1771.4%
Contains more PotassiumPotassium +1335.9%
Contains more IronIron +1339.1%
Contains more CopperCopper +2660%
Contains more ZincZinc +194.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3442.9%

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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +8600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +292.3%
Contains more Vitamin B5Vitamin B5 +666.1%
Contains more Vitamin B6Vitamin B6 +124.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Fontina Pumpkin seeds DV% diff.
Copper 0.025mg 0.69mg 74%
Fiber 0g 18.4g 74%
Saturated fat 19.196g 3.67g 71%
Vitamin B12 1.68µg 0µg 70%
Zinc 3.5mg 10.3mg 62%
Magnesium 14mg 262mg 59%
Calcium 550mg 55mg 50%
Polyunsaturated fat 1.654g 8.844g 48%
Cholesterol 116mg 0mg 39%
Iron 0.23mg 3.31mg 39%
Phosphorus 346mg 92mg 36%
Sodium 800mg 18mg 34%
Vitamin A 261µg 3µg 29%
Selenium 14.5µg 26%
Potassium 64mg 919mg 25%
Manganese 0.014mg 0.496mg 21%
Fats 31.14g 19.4g 18%
Carbs 1.55g 53.75g 17%
Protein 25.6g 18.55g 14%
Vitamin B2 0.204mg 0.052mg 12%
Vitamin B5 0.429mg 0.056mg 7%
Monounsaturated fat 8.687g 6.032g 7%
Vitamin B6 0.083mg 0.037mg 4%
Choline 15.4mg 3%
Calories 389kcal 446kcal 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.6µg 2%
Vitamin B3 0.15mg 0.286mg 1%
Folate 6µg 9µg 1%
Vitamin B1 0.021mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.55g 35.35g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.326mg 0%
Threonine 0.935mg 0.683mg 0%
Isoleucine 1.384mg 0.956mg 0%
Leucine 2.664mg 1.572mg 0%
Lysine 2.328mg 1.386mg 0%
Methionine 0.706mg 0.417mg 0%
Phenylalanine 1.497mg 0.924mg 0%
Valine 1.926mg 1.491mg 0%
Histidine 0.959mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +38%
Contains more FatsFats +60.5%
Contains more WaterWater +742.7%
Contains more CarbsCarbs +3367.7%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +44%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +434.7%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.