Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Parmigiano-Reggiano

Pumpkin seeds vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

Compare

What are the differences between pumpkin seeds and parmigiano-Reggiano?

  • Pumpkin seeds are higher in fiber, zinc, magnesium, and copper, yet parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, and vitamin B2.
  • Parmigiano-Reggiano's daily need coverage for calcium is 105% more.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Pumpkin seeds vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +589.5%
Contains more PotassiumPotassium +635.2%
Contains more IronIron +267.8%
Contains more CopperCopper +189.9%
Contains more ZincZinc +166.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +483.5%
Contains more CalciumCalcium +1916.4%
Contains more PhosphorusPhosphorus +692.4%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +150.9%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +834.6%
Contains more Vitamin B5Vitamin B5 +480.4%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Parmigiano-Reggiano DV% diff.
Calcium 55mg 1109mg 105%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 92mg 729mg 91%
Fiber 18.4g 0g 74%
Sodium 18mg 1529mg 66%
Zinc 10.3mg 3.87mg 58%
Polyunsaturated fat 8.844g 0.462g 56%
Magnesium 262mg 38mg 53%
Copper 0.69mg 0.238mg 50%
Saturated fat 3.67g 13.317g 44%
Vitamin B2 0.052mg 0.486mg 33%
Selenium 17.7µg 32%
Iron 3.31mg 0.9mg 30%
Cholesterol 0mg 88mg 29%
Potassium 919mg 125mg 23%
Manganese 0.496mg 0.085mg 18%
Carbs 53.75g 1.37g 17%
Vitamin A 3µg 160µg 17%
Calories 446kcal 265kcal 9%
Vitamin B5 0.056mg 0.325mg 5%
Choline 20.7mg 4%
Protein 18.55g 20g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Fats 19.4g 20g 1%
Vitamin B3 0.286mg 0.114mg 1%
Vitamin B6 0.037mg 0.049mg 1%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.37g N/A
Vitamin B1 0.034mg 0.029mg 0%
Folate 9µg 10µg 0%
Monounsaturated fat 6.032g 6.098g 0%
Tryptophan 0.326mg 0.24mg 0%
Threonine 0.683mg 1.519mg 0%
Isoleucine 0.956mg 1.2mg 0%
Leucine 1.572mg 2.983mg 0%
Lysine 1.386mg 2.459mg 0%
Methionine 0.417mg 0.369mg 0%
Phenylalanine 0.924mg 1.604mg 0%
Valine 1.491mg 1.498mg 0%
Histidine 0.515mg 0.752mg 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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +3823.4%
Contains more WaterWater +1024.4%
Contains more OtherOther +111.3%
~equal in Protein ~20g
~equal in Fats ~20g

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Poly. FatPolyunsaturated fat +1814.3%
~equal in Monounsaturated fat ~6.098g

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Parmigiano-Reggiano
Parmigiano-Reggiano vs Provolone
Provolone
Parmigiano-Reggiano
Parmigiano-Reggiano vs Ricotta
Ricotta
Parmigiano-Reggiano
Parmigiano-Reggiano vs Gouda cheese
Gouda cheese

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.