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  6. Pumpkin seeds vs. Brunost

Pumpkin seeds vs. Brunost — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and brunost

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and iron; however, brunost has more vitamin B2, vitamin B12, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin B2 for brunost is 102% higher.
  • Pumpkin seeds are lower in saturated fat.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, gjetost.

Infographic

Pumpkin seeds vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +274.3%
Contains more IronIron +536.5%
Contains more CopperCopper +762.5%
Contains more ZincZinc +803.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1140%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +53.3%
Contains more PhosphorusPhosphorus +382.6%

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%
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +11033.3%
Contains more Vitamin B1Vitamin B1 +826.5%
Contains more Vitamin B2Vitamin B2 +2557.7%
Contains more Vitamin B3Vitamin B3 +184.3%
Contains more Vitamin B5Vitamin B5 +5883.9%
Contains more Vitamin B6Vitamin B6 +632.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brunost DV% diff.
Vitamin B2 0.052mg 1.382mg 102%
Vitamin B12 0µg 2.42µg 101%
Zinc 10.3mg 1.14mg 83%
Fiber 18.4g 0g 74%
Saturated fat 3.67g 19.16g 70%
Copper 0.69mg 0.08mg 68%
Vitamin B5 0.056mg 3.351mg 66%
Polyunsaturated fat 8.844g 0.938g 53%
Phosphorus 92mg 444mg 50%
Magnesium 262mg 70mg 46%
Vitamin A 3µg 334µg 37%
Calcium 55mg 400mg 35%
Iron 3.31mg 0.52mg 35%
Cholesterol 0mg 94mg 31%
Selenium 14.5µg 26%
Sodium 18mg 600mg 25%
Vitamin B1 0.034mg 0.315mg 23%
Manganese 0.496mg 0.04mg 20%
Protein 18.55g 9.65g 18%
Vitamin B6 0.037mg 0.271mg 18%
Fats 19.4g 29.51g 16%
Potassium 919mg 1409mg 14%
Monounsaturated fat 6.032g 7.879g 5%
Carbs 53.75g 42.65g 4%
Vitamin B3 0.286mg 0.813mg 3%
Calories 446kcal 466kcal 1%
Folate 9µg 5µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 42.65g N/A
Tryptophan 0.326mg 0.135mg 0%
Threonine 0.683mg 0.393mg 0%
Isoleucine 0.956mg 0.519mg 0%
Leucine 1.572mg 0.992mg 0%
Lysine 1.386mg 0.814mg 0%
Methionine 0.417mg 0.318mg 0%
Phenylalanine 0.924mg 0.54mg 0%
Valine 1.491mg 0.765mg 0%
Histidine 0.515mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +92.2%
Contains more CarbsCarbs +26%
Contains more FatsFats +52.1%
Contains more WaterWater +198.7%
Contains more OtherOther +25%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +842.9%
Contains more Mono. FatMonounsaturated fat +30.6%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.