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  6. Gouda cheese vs. Pumpkin seeds

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

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A recap on differences between gouda cheese and pumpkin seeds

  • Gouda cheese has more phosphorus, calcium, and vitamin B12; however, pumpkin seeds are higher in fiber, copper, zinc, magnesium, and iron.
  • Pumpkin seeds cover your daily fiber needs 74% more than gouda cheese.
  • Pumpkin seeds have less cholesterol.

Food varieties used in this article are Cheese, gouda and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 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 +1172.7%
Contains more PhosphorusPhosphorus +493.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more PotassiumPotassium +659.5%
Contains more IronIron +1279.2%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +164.1%
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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +5400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +542.3%
Contains more Vitamin B5Vitamin B5 +507.1%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B3Vitamin B3 +354%

All nutrients comparison - raw data values

Nutrient Gouda cheese Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Copper 0.036mg 0.69mg 73%
Phosphorus 546mg 92mg 65%
Calcium 700mg 55mg 65%
Vitamin B12 1.54µg 0µg 64%
Saturated fat 17.614g 3.67g 63%
Zinc 3.9mg 10.3mg 58%
Polyunsaturated fat 0.657g 8.844g 55%
Magnesium 29mg 262mg 55%
Cholesterol 114mg 0mg 38%
Iron 0.24mg 3.31mg 38%
Sodium 819mg 18mg 35%
Selenium 14.5µg 26%
Potassium 121mg 919mg 23%
Vitamin B2 0.334mg 0.052mg 22%
Manganese 0.011mg 0.496mg 21%
Vitamin A 165µg 3µg 18%
Carbs 2.22g 53.75g 17%
Protein 24.94g 18.55g 13%
Fats 27.44g 19.4g 12%
Vitamin B5 0.34mg 0.056mg 6%
Calories 356kcal 446kcal 5%
Monounsaturated fat 7.747g 6.032g 4%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Folate 21µg 9µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.08mg 0.037mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.063mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 2.22g 35.35g N/A
Sugar 2.22g N/A
Vitamin B1 0.03mg 0.034mg 0%
Tryptophan 0.352mg 0.326mg 0%
Threonine 0.93mg 0.683mg 0%
Isoleucine 1.306mg 0.956mg 0%
Leucine 2.564mg 1.572mg 0%
Lysine 2.654mg 1.386mg 0%
Methionine 0.719mg 0.417mg 0%
Phenylalanine 1.431mg 0.924mg 0%
Valine 1.806mg 1.491mg 0%
Histidine 1.032mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +34.4%
Contains more FatsFats +41.4%
Contains more WaterWater +821.3%
Contains more CarbsCarbs +2321.2%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +28.4%
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +1246.1%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.