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  6. Pumpkin vs. Romano cheese

Pumpkin vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Romano cheese

  • Pumpkin has more Vitamin A RAE, however, Romano cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, and Vitamin B2.
  • Romano cheese covers your daily Calcium needs 104% more than Pumpkin.
  • Romano cheese has 4 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Romano cheese has 96µg.
  • Pumpkin contains less Saturated Fat.

Specific food types used in this comparison are Pumpkin, raw and Cheese, romano.

Infographic

Pumpkin vs Romano cheese 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.
Pumpkin
Pumpkin
5
:
5
Romano cheese
Romano cheese
Contains more Potassium +295.3%
Contains less Sodium -99.9%
Contains more Copper +323.3%
Contains more Manganese +525%
Contains more Calcium +4966.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +1627.3%
Contains more Zinc +706.3%
Contains more Selenium +4733.3%
Equal in Iron - 0.77
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +295.3%
Contains less Sodium -99.9%
Contains more Copper +323.3%
Contains more Manganese +525%
Contains more Calcium +4966.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +1627.3%
Contains more Zinc +706.3%
Contains more Selenium +4733.3%
Equal in Iron - 0.77

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.
Pumpkin
Pumpkin
6
:
6
Romano cheese
Romano cheese
Contains more Vitamin A +1951.3%
Contains more Vitamin E +360.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +679.2%
Contains more Folate +128.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B5 +42.3%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +1951.3%
Contains more Vitamin E +360.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +679.2%
Contains more Folate +128.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B5 +42.3%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +79.1%
Contains more Water +196.3%
Contains more Protein +3080%
Contains more Fats +26840%
Contains more Other +740%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +79.1%
Contains more Water +196.3%
Contains more Protein +3080%
Contains more Fats +26840%
Contains more Other +740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +60192.3%
Contains more Polyunsaturated fat +11760%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +60192.3%
Contains more Polyunsaturated fat +11760%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Romano cheese Opinion
Net carbs 6g 3.63g Pumpkin
Protein 1g 31.8g Romano cheese
Fats 0.1g 26.94g Romano cheese
Carbs 6.5g 3.63g Pumpkin
Calories 26kcal 387kcal Romano cheese
Sugar 2.76g 0.73g Romano cheese
Fiber 0.5g 0g Pumpkin
Calcium 21mg 1064mg Romano cheese
Iron 0.8mg 0.77mg Pumpkin
Magnesium 12mg 41mg Romano cheese
Phosphorus 44mg 760mg Romano cheese
Potassium 340mg 86mg Pumpkin
Sodium 1mg 1433mg Pumpkin
Zinc 0.32mg 2.58mg Romano cheese
Copper 0.127mg 0.03mg Pumpkin
Manganese 0.125mg 0.02mg Pumpkin
Selenium 0.3µg 14.5µg Romano cheese
Vitamin A 8513IU 415IU Pumpkin
Vitamin A RAE 426µg 96µg Pumpkin
Vitamin E 1.06mg 0.23mg Pumpkin
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 9mg 0mg Pumpkin
Vitamin B1 0.05mg 0.037mg Pumpkin
Vitamin B2 0.11mg 0.37mg Romano cheese
Vitamin B3 0.6mg 0.077mg Pumpkin
Vitamin B5 0.298mg 0.424mg Romano cheese
Vitamin B6 0.061mg 0.085mg Romano cheese
Folate 16µg 7µg Pumpkin
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 1.1µg 2.2µg Romano cheese
Tryptophan 0.012mg 0.429mg Romano cheese
Threonine 0.029mg 1.171mg Romano cheese
Isoleucine 0.031mg 1.685mg Romano cheese
Leucine 0.046mg 3.071mg Romano cheese
Lysine 0.054mg 2.941mg Romano cheese
Methionine 0.011mg 0.852mg Romano cheese
Phenylalanine 0.032mg 1.71mg Romano cheese
Valine 0.035mg 2.183mg Romano cheese
Histidine 0.016mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Pumpkin
Saturated Fat 0.052g 17.115g Pumpkin
Monounsaturated Fat 0.013g 7.838g Romano cheese
Polyunsaturated fat 0.005g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Pumpkin
28%
Romano cheese
Minerals Daily Need Coverage Score
16%
Pumpkin
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.03g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 17.063g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $4.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.