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  6. Goat cheese vs. Pumpkin

Goat cheese vs. Pumpkin — In-Depth Nutrition Comparison

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How are goat cheese and pumpkin different?

  • Goat cheese is higher in copper, phosphorus, vitamin B2, calcium, and iron; however, pumpkin is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for pumpkin is 141% higher.
  • Goat cheese has a lower glycemic index (0) than pumpkin (52).

Cheese, goat, semisoft type and Pumpkin, raw are the varieties used in this article.

Infographic

Goat cheese vs Pumpkin 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1319%
Contains more IronIron +102.5%
Contains more CopperCopper +344.1%
Contains more ZincZinc +106.3%
Contains more PhosphorusPhosphorus +752.3%
Contains more SeleniumSelenium +1166.7%
Contains more PotassiumPotassium +115.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +34.4%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +514.5%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +127.3%
Contains more CholineCholine +87.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +307.7%
Contains more Vitamin B5Vitamin B5 +56.8%
Contains more FolateFolate +700%
~equal in Vitamin A ~426µg
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Goat cheese Pumpkin DV% diff.
Saturated fat 20.639g 0.052g 94%
Copper 0.564mg 0.127mg 49%
Phosphorus 375mg 44mg 47%
Fats 29.84g 0.1g 46%
Vitamin B2 0.676mg 0.11mg 44%
Protein 21.58g 1g 41%
Calcium 298mg 21mg 28%
Cholesterol 79mg 0mg 26%
Sodium 415mg 1mg 18%
Calories 364kcal 26kcal 17%
Monounsaturated fat 6.808g 0.013g 17%
Vitamin C 0mg 9mg 10%
Iron 1.62mg 0.8mg 10%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 0.3µg 6%
Polyunsaturated fat 0.709g 0.005g 5%
Vitamin E 0.26mg 1.06mg 5%
Potassium 158mg 340mg 5%
Folate 2µg 16µg 4%
Magnesium 29mg 12mg 4%
Zinc 0.66mg 0.32mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 1.148mg 0.6mg 3%
Vitamin D 22IU 0IU 3%
Vitamin A 407µg 426µg 2%
Carbs 0.12g 6.5g 2%
Vitamin B1 0.072mg 0.05mg 2%
Vitamin B5 0.19mg 0.298mg 2%
Fiber 0g 0.5g 2%
Choline 15.4mg 8.2mg 1%
Vitamin K 2.5µg 1.1µg 1%
Manganese 0.093mg 0.125mg 1%
Net carbs 0.12g 6g N/A
Sugar 0.12g 2.76g N/A
Vitamin B6 0.06mg 0.061mg 0%
Tryptophan 0.227mg 0.012mg 0%
Threonine 0.805mg 0.029mg 0%
Isoleucine 0.893mg 0.031mg 0%
Leucine 1.861mg 0.046mg 0%
Lysine 1.549mg 0.054mg 0%
Methionine 0.575mg 0.011mg 0%
Phenylalanine 0.859mg 0.032mg 0%
Valine 1.485mg 0.035mg 0%
Histidine 0.589mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2058%
Contains more FatsFats +29740%
Contains more OtherOther +267.5%
Contains more CarbsCarbs +5316.7%
Contains more WaterWater +101.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +52269.2%
Contains more Poly. FatPolyunsaturated fat +14080%
Contains less Sat. FatSaturated fat -99.7%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.