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Pumpkin seeds vs. Camembert — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and camembert

  • Pumpkin seeds have more copper, fiber, zinc, magnesium, and iron; however, camembert is richer in vitamin B12, phosphorus, and vitamin B2.
  • Pumpkin seeds cover your daily copper needs 74% more than camembert.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, camembert.

Infographic

Pumpkin seeds vs Camembert 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 14% 116% 17% 12% 7% 65% 149% 110% 5% 79%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +391.4%
Contains more IronIron +903%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +332.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1205.3%
Contains more CalciumCalcium +605.5%
Contains more PhosphorusPhosphorus +277.2%

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% 80% 4.2% 6% 7% 113% 12% 82% 52% 163% 5% 47% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin AVitamin A +7933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +838.5%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +2335.7%
Contains more Vitamin B6Vitamin B6 +513.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +588.9%

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
20% 24% 52% 4%
Protein: 19.8 g
Fats: 24.26 g
Carbs: 0.46 g
Water: 51.8 g
Other: 3.68 g
Contains more CarbsCarbs +11584.8%
Contains more FatsFats +25.1%
Contains more WaterWater +1051.1%
~equal in Protein ~19.8g
~equal in Other ~3.68g

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
66% 31% 3%
Saturated fat: Sat. Fat 15.259 g
Monounsaturated fat: Mono. Fat 7.023 g
Polyunsaturated fat: Poly. Fat 0.724 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated fat +1121.5%
Contains more Mono. FatMonounsaturated fat +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Camembert DV% diff.
Copper 0.69mg 0.021mg 74%
Fiber 18.4g 0g 74%
Zinc 10.3mg 2.38mg 72%
Magnesium 262mg 20mg 58%
Polyunsaturated fat 8.844g 0.724g 54%
Vitamin B12 0µg 1.3µg 54%
Saturated fat 3.67g 15.259g 53%
Iron 3.31mg 0.33mg 37%
Sodium 18mg 842mg 36%
Phosphorus 92mg 347mg 36%
Vitamin B2 0.052mg 0.488mg 34%
Calcium 55mg 388mg 33%
Vitamin B5 0.056mg 1.364mg 26%
Vitamin A 3µg 241µg 26%
Selenium 14.5µg 26%
Cholesterol 0mg 72mg 24%
Potassium 919mg 187mg 22%
Manganese 0.496mg 0.038mg 20%
Carbs 53.75g 0.46g 18%
Vitamin B6 0.037mg 0.227mg 15%
Folate 9µg 62µg 13%
Calories 446kcal 300kcal 7%
Fats 19.4g 24.26g 7%
Protein 18.55g 19.8g 3%
Choline 15.4mg 3%
Vitamin D 0IU 18IU 2%
Vitamin K 2µg 2%
Monounsaturated fat 6.032g 7.023g 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B3 0.286mg 0.63mg 2%
Vitamin E 0.21mg 1%
Vitamin B1 0.034mg 0.028mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.46g N/A
Sugar 0.46g N/A
Tryptophan 0.326mg 0.307mg 0%
Threonine 0.683mg 0.717mg 0%
Isoleucine 0.956mg 0.968mg 0%
Leucine 1.572mg 1.84mg 0%
Lysine 1.386mg 1.766mg 0%
Methionine 0.417mg 0.565mg 0%
Phenylalanine 0.924mg 1.105mg 0%
Valine 1.491mg 1.279mg 0%
Histidine 0.515mg 0.683mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Camembert
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seeds
45%
Camembert
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
57%
Camembert

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 72mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 824mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 11.589g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Camembert
Camembert is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Camembert
Camembert is relatively richer in vitamins
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.

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. Camembert - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172178/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.