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Pumpkin seed vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Cheddar Cheese

  • Pumpkin seed has more Fiber, Copper, Zinc, Magnesium, and Iron, however, Cheddar Cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin A RAE.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 76% more.
  • Pumpkin seed is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, cheddar.

Infographic

Pumpkin seed vs Cheddar 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.
Contains more Iron +2264.3%
Contains more Magnesium +870.4%
Contains more Potassium +1109.2%
Contains less Sodium -97.2%
Contains more Zinc +183%
Contains more Copper +2200%
Contains more Manganese +1737%
Contains more Calcium +1190.9%
Contains more Phosphorus +394.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +2264.3%
Contains more Magnesium +870.4%
Contains more Potassium +1109.2%
Contains less Sodium -97.2%
Contains more Zinc +183%
Contains more Copper +2200%
Contains more Manganese +1737%
Contains more Calcium +1190.9%
Contains more Phosphorus +394.6%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +384.7%
Contains more Vitamin A +1903.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +632.1%
Contains more Vitamin B6 +78.4%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +384.7%
Contains more Vitamin A +1903.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +632.1%
Contains more Vitamin B6 +78.4%
Contains more Folate +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1639.5%
Contains more Protein +23.3%
Contains more Fats +71.7%
Contains more Water +722.7%
Equal in Other - 3.71
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
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +1639.5%
Contains more Protein +23.3%
Contains more Fats +71.7%
Contains more Water +722.7%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.5%
Contains more Polyunsaturated fat +522.4%
Contains more Monounsaturated Fat +53.3%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -80.5%
Contains more Polyunsaturated fat +522.4%
Contains more Monounsaturated Fat +53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cheddar Cheese Opinion
Net carbs 35.35g 3.09g Pumpkin seed
Protein 18.55g 22.87g Cheddar Cheese
Fats 19.4g 33.31g Cheddar Cheese
Carbs 53.75g 3.09g Pumpkin seed
Calories 446kcal 404kcal Pumpkin seed
Sugar 0.48g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 710mg Cheddar Cheese
Iron 3.31mg 0.14mg Pumpkin seed
Magnesium 262mg 27mg Pumpkin seed
Phosphorus 92mg 455mg Cheddar Cheese
Potassium 919mg 76mg Pumpkin seed
Sodium 18mg 653mg Pumpkin seed
Zinc 10.3mg 3.64mg Pumpkin seed
Copper 0.69mg 0.03mg Pumpkin seed
Manganese 0.496mg 0.027mg Pumpkin seed
Selenium 28.5µg Cheddar Cheese
Vitamin A 62IU 1242IU Cheddar Cheese
Vitamin A RAE 3µg 330µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.029mg Pumpkin seed
Vitamin B2 0.052mg 0.428mg Cheddar Cheese
Vitamin B3 0.286mg 0.059mg Pumpkin seed
Vitamin B5 0.056mg 0.41mg Cheddar Cheese
Vitamin B6 0.037mg 0.066mg Cheddar Cheese
Folate 9µg 27µg Cheddar Cheese
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.326mg 0.547mg Cheddar Cheese
Threonine 0.683mg 1.044mg Cheddar Cheese
Isoleucine 0.956mg 1.206mg Cheddar Cheese
Leucine 1.572mg 1.939mg Cheddar Cheese
Lysine 1.386mg 1.025mg Pumpkin seed
Methionine 0.417mg 0.547mg Cheddar Cheese
Phenylalanine 0.924mg 1.074mg Cheddar Cheese
Valine 1.491mg 1.404mg Pumpkin seed
Histidine 0.515mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Pumpkin seed
Trans Fat 0.917g Pumpkin seed
Saturated Fat 3.67g 18.867g Pumpkin seed
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 6.032g 9.246g Cheddar Cheese
Polyunsaturated fat 8.844g 1.421g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
103%
Pumpkin seed
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 635mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 15.197g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.