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  6. Neufchâtel cheese vs. Pumpkin seeds

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

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The main differences between neufchâtel cheese and pumpkin seeds

  • Neufchâtel cheese has more vitamin A; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 86% higher.

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

Infographic

Neufchâtel 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
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 +112.7%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2520%
Contains more PotassiumPotassium +504.6%
Contains more IronIron +2446.2%
Contains more CopperCopper +2455.6%
Contains more ZincZinc +1156.1%
Contains less SodiumSodium -94.6%
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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
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 +7933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +198.1%
Contains more Vitamin B5Vitamin B5 +926.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B3Vitamin B3 +36.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Neufchâtel cheese Pumpkin seeds DV% diff.
Zinc 0.82mg 10.3mg 86%
Fiber 0g 18.4g 74%
Copper 0.027mg 0.69mg 74%
Magnesium 10mg 262mg 60%
Polyunsaturated fat 0.97g 8.844g 52%
Saturated fat 12.79g 3.67g 41%
Iron 0.13mg 3.31mg 40%
Vitamin A 241µg 3µg 26%
Cholesterol 74mg 0mg 25%
Potassium 152mg 919mg 23%
Manganese 0.011mg 0.496mg 21%
Protein 9.15g 18.55g 19%
Carbs 3.59g 53.75g 17%
Sodium 334mg 18mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B5 0.575mg 0.056mg 10%
Calories 253kcal 446kcal 10%
Vitamin B2 0.155mg 0.052mg 8%
Phosphorus 138mg 92mg 7%
Calcium 117mg 55mg 6%
Selenium 3µg 5%
Fats 22.78g 19.4g 5%
Vitamin E 0.4mg 3%
Folate 14µg 9µg 1%
Vitamin K 1.7µg 1%
Monounsaturated fat 5.784g 6.032g 1%
Vitamin B1 0.022mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.59g 35.35g N/A
Sugar 3.19g N/A
Starch 0.5g 0%
Vitamin B3 0.21mg 0.286mg 0%
Vitamin B6 0.041mg 0.037mg 0%
Tryptophan 0.106mg 0.326mg 0%
Threonine 0.359mg 0.683mg 0%
Isoleucine 0.501mg 0.956mg 0%
Leucine 1.013mg 1.572mg 0%
Lysine 0.875mg 1.386mg 0%
Methionine 0.294mg 0.417mg 0%
Phenylalanine 0.448mg 0.924mg 0%
Valine 0.609mg 1.491mg 0%
Histidine 0.27mg 0.515mg 0%
Omega-3 - ALA 0.117g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 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 FatsFats +17.4%
Contains more WaterWater +1302.4%
Contains more ProteinProtein +102.7%
Contains more CarbsCarbs +1397.2%
Contains more OtherOther +177.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 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 less Sat. FatSaturated fat -71.3%
Contains more Poly. FatPolyunsaturated fat +811.8%
~equal in Monounsaturated fat ~6.032g

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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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.