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  6. Pumpkin vs. Goat cheese

Pumpkin vs. Goat cheese — In-Depth Nutrition Comparison

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How are pumpkin and goat cheese different?

  • Pumpkin is higher in vitamin A and vitamin C; however, goat cheese is richer in copper, phosphorus, vitamin B2, calcium, and iron.
  • Daily need coverage for vitamin A for pumpkin is 141% higher.
  • Pumpkin has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than pumpkin (52).

Pumpkin, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Pumpkin vs Goat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +115.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +34.4%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1319%
Contains more IronIron +102.5%
Contains more CopperCopper +344.1%
Contains more ZincZinc +106.3%
Contains more PhosphorusPhosphorus +752.3%
Contains more SeleniumSelenium +1166.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +307.7%
Contains more Vitamin B5Vitamin B5 +56.8%
Contains more FolateFolate +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +514.5%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +127.3%
Contains more CholineCholine +87.8%
~equal in Vitamin A ~407µg
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pumpkin Goat cheese DV% diff.
Saturated fat 0.052g 20.639g 94%
Copper 0.127mg 0.564mg 49%
Phosphorus 44mg 375mg 47%
Fats 0.1g 29.84g 46%
Vitamin B2 0.11mg 0.676mg 44%
Protein 1g 21.58g 41%
Calcium 21mg 298mg 28%
Cholesterol 0mg 79mg 26%
Sodium 1mg 415mg 18%
Calories 26kcal 364kcal 17%
Monounsaturated fat 0.013g 6.808g 17%
Vitamin C 9mg 0mg 10%
Iron 0.8mg 1.62mg 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.3µg 3.8µg 6%
Polyunsaturated fat 0.005g 0.709g 5%
Vitamin E 1.06mg 0.26mg 5%
Potassium 340mg 158mg 5%
Folate 16µg 2µg 4%
Magnesium 12mg 29mg 4%
Zinc 0.32mg 0.66mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.6mg 1.148mg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 426µg 407µg 2%
Carbs 6.5g 0.12g 2%
Vitamin B1 0.05mg 0.072mg 2%
Vitamin B5 0.298mg 0.19mg 2%
Fiber 0.5g 0g 2%
Choline 8.2mg 15.4mg 1%
Vitamin K 1.1µg 2.5µg 1%
Manganese 0.125mg 0.093mg 1%
Net carbs 6g 0.12g N/A
Sugar 2.76g 0.12g N/A
Vitamin B6 0.061mg 0.06mg 0%
Tryptophan 0.012mg 0.227mg 0%
Threonine 0.029mg 0.805mg 0%
Isoleucine 0.031mg 0.893mg 0%
Leucine 0.046mg 1.861mg 0%
Lysine 0.054mg 1.549mg 0%
Methionine 0.011mg 0.575mg 0%
Phenylalanine 0.032mg 0.859mg 0%
Valine 0.035mg 1.485mg 0%
Histidine 0.016mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +5316.7%
Contains more WaterWater +101.2%
Contains more ProteinProtein +2058%
Contains more FatsFats +29740%
Contains more OtherOther +267.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +52269.2%
Contains more Poly. FatPolyunsaturated fat +14080%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.