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Pumpkin seed vs Brunost - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Brunost

  • Pumpkin seed has more Zinc, Copper, and Magnesium, however Brunost has more Vitamin B2, Vitamin B12, Fiber, Vitamin B5, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Vitamin B2 from Brunost is 102% higher.
  • Brunost has 9 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Brunost has 1.14mg.
  • Pumpkin seed is 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 seed vs Brunost infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains less Sodium -97%
Contains more Zinc +803.5%
Contains more Copper +762.5%
Contains more Calcium +627.3%
Contains more Phosphorus +382.6%
Contains more Potassium +53.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +536.5%
Contains more Magnesium +274.3%
Contains less Sodium -97%
Contains more Zinc +803.5%
Contains more Copper +762.5%
Contains more Calcium +627.3%
Contains more Phosphorus +382.6%
Contains more Potassium +53.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Folate +80%
Contains more Vitamin A +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Folate +80%
Contains more Vitamin A +1695.2%
Contains more Vitamin B1 +826.5%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +184.3%
Contains more Vitamin B5 +5883.9%
Contains more Vitamin B6 +632.4%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Brunost Opinion
Net carbs 35.35g 42.65g Brunost
Protein 18.55g 9.65g Pumpkin seed
Fats 19.4g 29.51g Brunost
Carbs 53.75g 42.65g Pumpkin seed
Calories 446kcal 466kcal Brunost
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 400mg Brunost
Iron 3.31mg 0.52mg Pumpkin seed
Magnesium 262mg 70mg Pumpkin seed
Phosphorus 92mg 444mg Brunost
Potassium 919mg 1409mg Brunost
Sodium 18mg 600mg Pumpkin seed
Zinc 10.3mg 1.14mg Pumpkin seed
Copper 0.69mg 0.08mg Pumpkin seed
Vitamin A 62IU 1113IU Brunost
Vitamin E mg mg
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.315mg Brunost
Vitamin B2 0.052mg 1.382mg Brunost
Vitamin B3 0.286mg 0.813mg Brunost
Vitamin B5 0.056mg 3.351mg Brunost
Vitamin B6 0.037mg 0.271mg Brunost
Folate 9µg 5µg Pumpkin seed
Vitamin B12 0µg 2.42µg Brunost
Vitamin K µg µg
Tryptophan 0.326mg 0.135mg Pumpkin seed
Threonine 0.683mg 0.393mg Pumpkin seed
Isoleucine 0.956mg 0.519mg Pumpkin seed
Leucine 1.572mg 0.992mg Pumpkin seed
Lysine 1.386mg 0.814mg Pumpkin seed
Methionine 0.417mg 0.318mg Pumpkin seed
Phenylalanine 0.924mg 0.54mg Pumpkin seed
Valine 1.491mg 0.765mg Pumpkin seed
Histidine 0.515mg 0.293mg Pumpkin seed
Cholesterol 0mg 94mg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 19.16g Pumpkin seed
Monounsaturated Fat 6.032g 7.879g Brunost
Polyunsaturated fat 8.844g 0.938g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
87
Brunost
Mineral Summary Score
120
Pumpkin seed
80
Brunost

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
58%
Brunost
Carbohydrates
54%
Pumpkin seed
43%
Brunost
Fats
90%
Pumpkin seed
136%
Brunost

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 582mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 15.49g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.