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  6. Pumpkin seeds vs. Mozzarella

Pumpkin seeds vs. Mozzarella — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and mozzarella

  • Pumpkin seeds have more copper, fiber, zinc, magnesium, iron, and potassium; however, mozzarella is richer in calcium, phosphorus, and vitamin B12.
  • Pumpkin seeds cover your daily copper needs 74% more than mozzarella.
  • 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, mozzarella, low sodium.

Infographic

Pumpkin seeds vs Mozzarella 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" 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +867.4%
Contains more IronIron +1224%
Contains more CopperCopper +2455.6%
Contains more ZincZinc +229.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1229.1%
Contains more PhosphorusPhosphorus +469.6%
Contains less SodiumSodium -11.1%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +4466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mozzarella DV% diff.
Copper 0.69mg 0.027mg 74%
Fiber 18.4g 0g 74%
Calcium 55mg 731mg 68%
Zinc 10.3mg 3.13mg 65%
Phosphorus 92mg 524mg 62%
Polyunsaturated fat 8.844g 0.509g 56%
Magnesium 262mg 26mg 56%
Iron 3.31mg 0.25mg 38%
Vitamin B12 0µg 0.92µg 38%
Saturated fat 3.67g 10.867g 33%
Selenium 15.7µg 29%
Potassium 919mg 95mg 24%
Vitamin B2 0.052mg 0.34mg 22%
Manganese 0.496mg 22%
Protein 18.55g 27.5g 18%
Cholesterol 0mg 54mg 18%
Carbs 53.75g 3.1g 17%
Vitamin A 3µg 137µg 15%
Calories 446kcal 280kcal 8%
Fats 19.4g 17.1g 4%
Choline 18.4mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Monounsaturated fat 6.032g 4.844g 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Vitamin B5 0.056mg 1%
Vitamin B3 0.286mg 0.12mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.1g N/A
Sugar 1.23g N/A
Sodium 18mg 16mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +13.5%
Contains more CarbsCarbs +1633.9%
Contains more OtherOther +58.3%
Contains more ProteinProtein +48.2%
Contains more WaterWater +1008.9%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +24.5%
Contains more Poly. FatPolyunsaturated fat +1637.5%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.