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  6. Pumpkin seeds vs. Cream cheese

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

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Significant differences between pumpkin seeds and cream cheese

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, cream cheese is richer in vitamin A.
  • Pumpkin seeds cover your daily zinc needs 89% more than cream cheese.
  • 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, cream.

Infographic

Pumpkin seeds vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +596.2%
Contains more IronIron +2909.1%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +1960%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +4409.1%
Contains more CalciumCalcium +76.4%
Contains more PhosphorusPhosphorus +16.3%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B3Vitamin B3 +214.3%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B5Vitamin B5 +823.2%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cream cheese DV% diff.
Zinc 10.3mg 0.5mg 89%
Saturated fat 3.67g 20.213g 75%
Copper 0.69mg 0.018mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 1.483g 49%
Iron 3.31mg 0.11mg 40%
Vitamin A 3µg 308µg 34%
Cholesterol 0mg 101mg 34%
Protein 18.55g 6.15g 25%
Potassium 919mg 132mg 23%
Fats 19.4g 34.44g 23%
Manganese 0.496mg 0.011mg 21%
Carbs 53.75g 5.52g 16%
Selenium 8.6µg 16%
Vitamin B2 0.052mg 0.23mg 14%
Sodium 18mg 314mg 13%
Vitamin B5 0.056mg 0.517mg 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 6.032g 8.907g 7%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Calories 446kcal 350kcal 5%
Calcium 55mg 97mg 4%
Phosphorus 92mg 107mg 2%
Vitamin K 2.1µg 2%
Vitamin B1 0.034mg 0.023mg 1%
Vitamin B3 0.286mg 0.091mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.069mg 0%
Threonine 0.683mg 0.233mg 0%
Isoleucine 0.956mg 0.324mg 0%
Leucine 1.572mg 0.657mg 0%
Lysine 1.386mg 0.567mg 0%
Methionine 0.417mg 0.191mg 0%
Phenylalanine 0.924mg 0.291mg 0%
Valine 1.491mg 0.395mg 0%
Histidine 0.515mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +201.6%
Contains more CarbsCarbs +873.7%
Contains more OtherOther +199.2%
Contains more FatsFats +77.5%
Contains more WaterWater +1069.3%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +496.4%
Contains more Mono. FatMonounsaturated fat +47.7%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.