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  6. Goat cheese vs. Pumpkin seeds

Goat cheese vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between goat cheese and pumpkin seeds

  • Goat cheese has more vitamin B2, phosphorus, vitamin A, and calcium; however, pumpkin seeds are richer in zinc, fiber, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 88% more than goat cheese.

Specific food types used in this comparison are Cheese, goat, semisoft type and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Goat 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.
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +441.8%
Contains more PhosphorusPhosphorus +307.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more PotassiumPotassium +481.6%
Contains more IronIron +104.3%
Contains more CopperCopper +22.3%
Contains more ZincZinc +1460.6%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +433.3%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +13466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +350%

All nutrients comparison - raw data values

Nutrient Goat cheese Pumpkin seeds DV% diff.
Zinc 0.66mg 10.3mg 88%
Saturated fat 20.639g 3.67g 77%
Fiber 0g 18.4g 74%
Magnesium 29mg 262mg 55%
Polyunsaturated fat 0.709g 8.844g 54%
Vitamin B2 0.676mg 0.052mg 48%
Vitamin A 407µg 3µg 45%
Phosphorus 375mg 92mg 40%
Cholesterol 79mg 0mg 26%
Calcium 298mg 55mg 24%
Potassium 158mg 919mg 22%
Iron 1.62mg 3.31mg 21%
Manganese 0.093mg 0.496mg 18%
Carbs 0.12g 53.75g 18%
Sodium 415mg 18mg 17%
Fats 29.84g 19.4g 16%
Copper 0.564mg 0.69mg 14%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 7%
Protein 21.58g 18.55g 6%
Vitamin B3 1.148mg 0.286mg 5%
Calories 364kcal 446kcal 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B1 0.072mg 0.034mg 3%
Choline 15.4mg 3%
Vitamin B5 0.19mg 0.056mg 3%
Folate 2µg 9µg 2%
Monounsaturated fat 6.808g 6.032g 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.06mg 0.037mg 2%
Vitamin E 0.26mg 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.12g 35.35g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.326mg 0%
Threonine 0.805mg 0.683mg 0%
Isoleucine 0.893mg 0.956mg 0%
Leucine 1.861mg 1.572mg 0%
Lysine 1.549mg 1.386mg 0%
Methionine 0.575mg 0.417mg 0%
Phenylalanine 0.859mg 0.924mg 0%
Valine 1.485mg 1.491mg 0%
Histidine 0.589mg 0.515mg 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
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 +16.3%
Contains more FatsFats +53.8%
Contains more WaterWater +911.6%
Contains more CarbsCarbs +44691.7%
Contains more OtherOther +29.3%

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
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 +12.9%
Contains less Sat. FatSaturated fat -82.2%
Contains more Poly. FatPolyunsaturated fat +1147.4%

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