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  6. Pumpkin seeds vs. American cheese

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

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What are the main differences between pumpkin seeds and American cheese?

  • Pumpkin seeds are richer in fiber, copper, zinc, magnesium, and iron, yet American cheese is richer in calcium, phosphorus, and vitamin B12.
  • American cheese's daily need coverage for calcium is 99% higher.
  • Pumpkin seeds contain less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Pumpkin seeds vs American 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +596.2%
Contains more IronIron +425.4%
Contains more CopperCopper +1400%
Contains more ZincZinc +313.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1109.8%
Contains more CalciumCalcium +1800%
Contains more PhosphorusPhosphorus +596.7%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +276.3%
Contains more FolateFolate +12.5%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +619.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds American cheese DV% diff.
Calcium 55mg 1045mg 99%
Phosphorus 92mg 641mg 78%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.046mg 72%
Sodium 18mg 1671mg 72%
Zinc 10.3mg 2.49mg 71%
Saturated fat 3.67g 18.057g 65%
Vitamin B12 0µg 1.5µg 63%
Magnesium 262mg 26mg 56%
Polyunsaturated fat 8.844g 1.286g 50%
Selenium 20.2µg 37%
Iron 3.31mg 0.63mg 34%
Cholesterol 0mg 100mg 33%
Vitamin A 3µg 250µg 27%
Potassium 919mg 132mg 23%
Manganese 0.496mg 0.041mg 20%
Fats 19.4g 31.79g 19%
Carbs 53.75g 3.7g 17%
Vitamin B2 0.052mg 0.234mg 14%
Vitamin B5 0.056mg 0.403mg 7%
Choline 36.2mg 7%
Monounsaturated fat 6.032g 8.236g 6%
Vitamin E 0.8mg 5%
Calories 446kcal 371kcal 4%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.034mg 0.015mg 2%
Vitamin K 2.6µg 2%
Vitamin B6 0.037mg 0.054mg 1%
Protein 18.55g 18.13g 1%
Vitamin B3 0.286mg 0.076mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.7g N/A
Sugar 2.26g N/A
Folate 9µg 8µg 0%
Trans fat 1.144g N/A
Tryptophan 0.326mg 0.232mg 0%
Threonine 0.683mg 0.772mg 0%
Isoleucine 0.956mg 0.938mg 0%
Leucine 1.572mg 1.716mg 0%
Lysine 1.386mg 1.516mg 0%
Methionine 0.417mg 0.475mg 0%
Phenylalanine 0.924mg 0.939mg 0%
Valine 1.491mg 1.187mg 0%
Histidine 0.515mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1352.7%
Contains more FatsFats +63.9%
Contains more WaterWater +780.2%
Contains more OtherOther +78.2%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Poly. FatPolyunsaturated fat +587.7%
Contains more Mono. FatMonounsaturated fat +36.5%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.