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  6. Pumpkin seeds vs. Blue cheese

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

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What are the differences between pumpkin seeds and blue cheese?

  • Pumpkin seeds are higher in fiber, copper, zinc, magnesium, and iron, yet blue cheese is higher in vitamin B12, calcium, and phosphorus.
  • Blue cheese's daily need coverage for saturated fat is 75% more.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, blue types in this article.

Infographic

Pumpkin seeds vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1039.1%
Contains more PotassiumPotassium +259%
Contains more IronIron +967.7%
Contains more CopperCopper +1625%
Contains more ZincZinc +287.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +5411.1%
Contains more CalciumCalcium +860%
Contains more PhosphorusPhosphorus +320.7%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +255.2%
Contains more Vitamin B5Vitamin B5 +2987.5%
Contains more Vitamin B6Vitamin B6 +348.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Blue cheese DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.04mg 72%
Zinc 10.3mg 2.66mg 69%
Saturated fat 3.67g 18.669g 68%
Magnesium 262mg 23mg 57%
Polyunsaturated fat 8.844g 0.8g 54%
Vitamin B12 0µg 1.22µg 51%
Sodium 18mg 1146mg 49%
Calcium 55mg 528mg 47%
Phosphorus 92mg 387mg 42%
Iron 3.31mg 0.31mg 38%
Vitamin B5 0.056mg 1.729mg 33%
Selenium 14.5µg 26%
Vitamin B2 0.052mg 0.382mg 25%
Cholesterol 0mg 75mg 25%
Vitamin A 3µg 198µg 22%
Manganese 0.496mg 0.009mg 21%
Potassium 919mg 256mg 20%
Carbs 53.75g 2.34g 17%
Fats 19.4g 28.74g 14%
Vitamin B6 0.037mg 0.166mg 10%
Folate 9µg 36µg 7%
Protein 18.55g 21.4g 6%
Vitamin B3 0.286mg 1.016mg 5%
Calories 446kcal 353kcal 5%
Monounsaturated fat 6.032g 7.778g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Choline 15.4mg 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.34g N/A
Sugar 0.5g N/A
Vitamin B1 0.034mg 0.029mg 0%
Tryptophan 0.326mg 0.312mg 0%
Threonine 0.683mg 0.785mg 0%
Isoleucine 0.956mg 1.124mg 0%
Leucine 1.572mg 1.919mg 0%
Lysine 1.386mg 1.852mg 0%
Methionine 0.417mg 0.584mg 0%
Phenylalanine 0.924mg 1.087mg 0%
Valine 1.491mg 1.556mg 0%
Histidine 0.515mg 0.758mg 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +2197%
Contains more ProteinProtein +15.4%
Contains more FatsFats +48.1%
Contains more WaterWater +842.4%
Contains more OtherOther +34.5%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1005.5%
Contains more Mono. FatMonounsaturated fat +28.9%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.