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  6. Pumpkin seeds vs. Camembert

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%

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%

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%

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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. 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.