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  6. Pumpkin seeds vs. Cheese

Pumpkin seeds vs. Cheese — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and cheese

  • Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron; however, cheese has more calcium, phosphorus, and vitamin B12.
  • Cheese's daily need coverage for saturated fat is 76% more.
  • Pumpkin seeds are 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 seeds vs 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +870.4%
Contains more PotassiumPotassium +1109.2%
Contains more IronIron +2264.3%
Contains more CopperCopper +2200%
Contains more ZincZinc +183%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1737%
Contains more CalciumCalcium +1190.9%
Contains more PhosphorusPhosphorus +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.
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%
Cheese
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +384.7%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +723.1%
Contains more Vitamin B5Vitamin B5 +632.1%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cheese DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.03mg 73%
Saturated fat 3.67g 18.867g 69%
Calcium 55mg 710mg 66%
Zinc 10.3mg 3.64mg 61%
Magnesium 262mg 27mg 56%
Selenium 28.5µg 52%
Phosphorus 92mg 455mg 52%
Polyunsaturated fat 8.844g 1.421g 49%
Vitamin B12 0µg 1.1µg 46%
Iron 3.31mg 0.14mg 40%
Vitamin A 3µg 330µg 36%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.052mg 0.428mg 29%
Sodium 18mg 653mg 28%
Potassium 919mg 76mg 25%
Fats 19.4g 33.31g 21%
Manganese 0.496mg 0.027mg 20%
Carbs 53.75g 3.09g 17%
Protein 18.55g 22.87g 9%
Monounsaturated fat 6.032g 9.246g 8%
Vitamin B5 0.056mg 0.41mg 7%
Vitamin E 0.71mg 5%
Folate 9µg 27µg 5%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Calories 446kcal 404kcal 2%
Vitamin B6 0.037mg 0.066mg 2%
Vitamin B3 0.286mg 0.059mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.09g N/A
Sugar 0.48g N/A
Vitamin B1 0.034mg 0.029mg 0%
Trans fat 0.917g N/A
Tryptophan 0.326mg 0.547mg 0%
Threonine 0.683mg 1.044mg 0%
Isoleucine 0.956mg 1.206mg 0%
Leucine 1.572mg 1.939mg 0%
Lysine 1.386mg 1.025mg 0%
Methionine 0.417mg 0.547mg 0%
Phenylalanine 0.924mg 1.074mg 0%
Valine 1.491mg 1.404mg 0%
Histidine 0.515mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
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 CarbsCarbs +1639.5%
Contains more ProteinProtein +23.3%
Contains more FatsFats +71.7%
Contains more WaterWater +722.7%
~equal in Other ~3.71g

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +522.4%
Contains more Mono. FatMonounsaturated fat +53.3%

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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. 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.