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  6. Muenster cheese vs. Pumpkin seeds

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

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Summary of differences between muenster cheese and pumpkin seeds

  • Muenster cheese has more calcium, vitamin B12, and phosphorus, while pumpkin seeds have more fiber, copper, zinc, magnesium, and iron.
  • Muenster cheese covers your daily need for saturated fat, 77% more than pumpkin seeds.
  • The amount of cholesterol in pumpkin seeds is lower.

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

Infographic

Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 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 +1203.6%
Contains more PhosphorusPhosphorus +408.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +870.4%
Contains more PotassiumPotassium +585.8%
Contains more IronIron +707.3%
Contains more CopperCopper +2125.8%
Contains more ZincZinc +266.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +6100%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 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 +9833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B3Vitamin B3 +177.7%

All nutrients comparison - raw data values

Nutrient Muenster cheese Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Copper 0.031mg 0.69mg 73%
Saturated fat 19.113g 3.67g 70%
Zinc 2.81mg 10.3mg 68%
Calcium 717mg 55mg 66%
Vitamin B12 1.47µg 0µg 61%
Magnesium 27mg 262mg 56%
Polyunsaturated fat 0.661g 8.844g 55%
Phosphorus 468mg 92mg 54%
Iron 0.41mg 3.31mg 36%
Vitamin A 298µg 3µg 33%
Cholesterol 96mg 0mg 32%
Sodium 628mg 18mg 27%
Selenium 14.5µg 26%
Potassium 134mg 919mg 23%
Manganese 0.008mg 0.496mg 21%
Vitamin B2 0.32mg 0.052mg 21%
Carbs 1.12g 53.75g 18%
Fats 30.04g 19.4g 16%
Protein 23.41g 18.55g 10%
Monounsaturated fat 8.711g 6.032g 7%
Calories 368kcal 446kcal 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.19mg 0.056mg 3%
Choline 15.4mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B1 0.013mg 0.034mg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B3 0.103mg 0.286mg 1%
Vitamin B6 0.056mg 0.037mg 1%
Folate 12µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.12g 35.35g N/A
Sugar 1.12g N/A
Tryptophan 0.327mg 0.326mg 0%
Threonine 0.888mg 0.683mg 0%
Isoleucine 1.145mg 0.956mg 0%
Leucine 2.26mg 1.572mg 0%
Lysine 2.139mg 1.386mg 0%
Methionine 0.569mg 0.417mg 0%
Phenylalanine 1.24mg 0.924mg 0%
Valine 1.482mg 1.491mg 0%
Histidine 0.829mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +26.2%
Contains more FatsFats +54.8%
Contains more WaterWater +828.2%
Contains more CarbsCarbs +4699.1%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +44.4%
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +1238%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.