Parmesan vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on the differences between parmesan and pumpkin seeds
- Parmesan has more calcium, phosphorus, and vitamin B12; however, pumpkin seeds are higher in fiber, copper, zinc, magnesium, and iron.
- Parmesan covers your daily calcium needs 80% more than pumpkin seeds.
- Pumpkin seeds have less sodium.
Food varieties used in this article are Cheese, parmesan, grated and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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.
| Contains more CalciumCalcium | +1450.9% |
| Contains more PhosphorusPhosphorus | +581.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +670.6% |
| Contains more PotassiumPotassium | +410.6% |
| Contains more IronIron | +575.5% |
| Contains more CopperCopper | +1625% |
| Contains more ZincZinc | +145.2% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +598.6% |
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.
| Contains more Vitamin AVitamin A | +8633.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +588.5% |
| Contains more Vitamin B5Vitamin B5 | +703.6% |
| Contains more Vitamin B6Vitamin B6 | +118.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.8% |
| Contains more Vitamin B3Vitamin B3 | +257.5% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 853mg | 55mg | 80% |
| Sodium | 1804mg | 18mg | 78% |
| Phosphorus | 627mg | 92mg | 76% |
| Fiber | 0g | 18.4g | 74% |
| Copper | 0.04mg | 0.69mg | 72% |
| Selenium | 34.4µg | 63% | |
| Vitamin B12 | 1.4µg | 0µg | 58% |
| Zinc | 4.2mg | 10.3mg | 55% |
| Magnesium | 34mg | 262mg | 54% |
| Saturated fat | 15.371g | 3.67g | 53% |
| Polyunsaturated fat | 1.386g | 8.844g | 50% |
| Iron | 0.49mg | 3.31mg | 35% |
| Cholesterol | 86mg | 0mg | 29% |
| Vitamin A | 262µg | 3µg | 29% |
| Vitamin B2 | 0.358mg | 0.052mg | 24% |
| Potassium | 180mg | 919mg | 22% |
| Protein | 28.42g | 18.55g | 20% |
| Manganese | 0.071mg | 0.496mg | 18% |
| Carbs | 13.91g | 53.75g | 13% |
| Fats | 27.84g | 19.4g | 13% |
| Vitamin B5 | 0.45mg | 0.056mg | 8% |
| Vitamin E | 0.53mg | 4% | |
| Vitamin D | 0.5µg | 0µg | 3% |
| Choline | 14.1mg | 3% | |
| Vitamin D | 21IU | 0IU | 3% |
| Monounsaturated fat | 7.13g | 6.032g | 3% |
| Vitamin B6 | 0.081mg | 0.037mg | 3% |
| Folate | 6µg | 9µg | 1% |
| Calories | 420kcal | 446kcal | 1% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin B3 | 0.08mg | 0.286mg | 1% |
| Vitamin B1 | 0.026mg | 0.034mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 13.91g | 35.35g | N/A |
| Sugar | 0.07g | N/A | |
| Trans fat | 0.876g | N/A | |
| Tryptophan | 0.383mg | 0.326mg | 0% |
| Threonine | 1.075mg | 0.683mg | 0% |
| Isoleucine | 1.455mg | 0.956mg | 0% |
| Leucine | 2.747mg | 1.572mg | 0% |
| Lysine | 2.201mg | 1.386mg | 0% |
| Methionine | 0.751mg | 0.417mg | 0% |
| Phenylalanine | 1.538mg | 0.924mg | 0% |
| Valine | 1.865mg | 1.491mg | 0% |
| Histidine | 0.806mg | 0.515mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0.015g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.42 g
Fats:
27.84 g
Carbs:
13.91 g
Water:
22.65 g
Other:
7.18 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +53.2% |
| Contains more FatsFats | +43.5% |
| Contains more WaterWater | +403.3% |
| Contains more OtherOther | +88.9% |
| Contains more CarbsCarbs | +286.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.371 g
Monounsaturated fat:
Mono. Fat
7.13 g
Polyunsaturated fat:
Poly. Fat
1.386 g
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 | +18.2% |
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Poly. FatPolyunsaturated fat | +538.1% |
