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  6. Pumpkin seed vs. Cottage cheese

Pumpkin seed vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Cottage cheese

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese, however, Cottage cheese is higher in Vitamin B12, and Vitamin B5.
  • Pumpkin seed covers your daily Zinc needs 90% more than Cottage cheese.
  • Pumpkin seed has less Sodium.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, cottage, creamed, large or small curd.

Infographic

Pumpkin seed vs Cottage 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.
Pumpkin seed
Pumpkin seed
7
:
3
Cottage cheese
Cottage cheese
Contains more Iron +4628.6%
Contains more Magnesium +3175%
Contains more Potassium +783.7%
Contains less Sodium -95.1%
Contains more Zinc +2475%
Contains more Copper +2279.3%
Contains more Manganese +24700%
Contains more Calcium +50.9%
Contains more Phosphorus +72.8%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +4628.6%
Contains more Magnesium +3175%
Contains more Potassium +783.7%
Contains less Sodium -95.1%
Contains more Zinc +2475%
Contains more Copper +2279.3%
Contains more Manganese +24700%
Contains more Calcium +50.9%
Contains more Phosphorus +72.8%

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.
Pumpkin seed
Pumpkin seed
3
:
9
Cottage cheese
Cottage cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +188.9%
Contains more Vitamin A +125.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +213.5%
Contains more Vitamin B5 +894.6%
Contains more Vitamin B6 +24.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Pumpkin seed
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%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +188.9%
Contains more Vitamin A +125.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +213.5%
Contains more Vitamin B5 +894.6%
Contains more Vitamin B6 +24.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +66.8%
Contains more Fats +351.2%
Contains more Carbs +1490.2%
Contains more Other +169.5%
Contains more Water +1673.1%
Pumpkin seed
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
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +66.8%
Contains more Fats +351.2%
Contains more Carbs +1490.2%
Contains more Other +169.5%
Contains more Water +1673.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +675.3%
Contains more Polyunsaturated fat +7090.2%
Contains less Saturated Fat -53.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +675.3%
Contains more Polyunsaturated fat +7090.2%
Contains less Saturated Fat -53.2%

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 Cottage 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 Cottage cheese Opinion
Net carbs 35.35g 3.38g Pumpkin seed
Protein 18.55g 11.12g Pumpkin seed
Fats 19.4g 4.3g Pumpkin seed
Carbs 53.75g 3.38g Pumpkin seed
Calories 446kcal 98kcal Pumpkin seed
Sugar 2.67g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 83mg Cottage cheese
Iron 3.31mg 0.07mg Pumpkin seed
Magnesium 262mg 8mg Pumpkin seed
Phosphorus 92mg 159mg Cottage cheese
Potassium 919mg 104mg Pumpkin seed
Sodium 18mg 364mg Pumpkin seed
Zinc 10.3mg 0.4mg Pumpkin seed
Copper 0.69mg 0.029mg Pumpkin seed
Manganese 0.496mg 0.002mg Pumpkin seed
Selenium 9.7µg Cottage cheese
Vitamin A 62IU 140IU Cottage cheese
Vitamin A RAE 3µg 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.027mg Pumpkin seed
Vitamin B2 0.052mg 0.163mg Cottage cheese
Vitamin B3 0.286mg 0.099mg Pumpkin seed
Vitamin B5 0.056mg 0.557mg Cottage cheese
Vitamin B6 0.037mg 0.046mg Cottage cheese
Folate 9µg 12µg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.326mg 0.147mg Pumpkin seed
Threonine 0.683mg 0.5mg Pumpkin seed
Isoleucine 0.956mg 0.591mg Pumpkin seed
Leucine 1.572mg 1.116mg Pumpkin seed
Lysine 1.386mg 0.934mg Pumpkin seed
Methionine 0.417mg 0.269mg Pumpkin seed
Phenylalanine 0.924mg 0.577mg Pumpkin seed
Valine 1.491mg 0.748mg Pumpkin seed
Histidine 0.515mg 0.326mg Pumpkin seed
Cholesterol 0mg 17mg Pumpkin seed
Saturated Fat 3.67g 1.718g Cottage cheese
Monounsaturated Fat 6.032g 0.778g Pumpkin seed
Polyunsaturated fat 8.844g 0.123g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
103%
Pumpkin seed
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 346mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.952g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cottage cheese
Cottage 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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.