Pumpkin seeds vs. Romano cheese — In-Depth Nutrition Comparison
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Differences between Pumpkin seeds and Romano cheese
- Pumpkin seeds have more Fiber, Copper, Zinc, and Magnesium, while Romano cheese have more Calcium, Phosphorus, and Vitamin B12.
- Romano cheese's daily need coverage for Calcium is 101% higher.
- The amount of Saturated Fat in Pumpkin seeds are lower.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, romano.
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.
| Contains more MagnesiumMagnesium | +539% |
| Contains more PotassiumPotassium | +968.6% |
| Contains more IronIron | +329.9% |
| Contains more CopperCopper | +2200% |
| Contains more ZincZinc | +299.2% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +2380% |
| Contains more CalciumCalcium | +1834.5% |
| Contains more PhosphorusPhosphorus | +726.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +271.4% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +569.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +611.5% |
| Contains more Vitamin B5Vitamin B5 | +657.1% |
| Contains more Vitamin B6Vitamin B6 | +129.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +1380.7% |
| Contains more ProteinProtein | +71.4% |
| Contains more FatsFats | +38.9% |
| Contains more WaterWater | +586.9% |
| Contains more OtherOther | +76.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated Fat:
Sat. Fat
17.115 g
Monounsaturated Fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated Fat | -78.6% |
| Contains more Poly. FatPolyunsaturated fat | +1391.4% |
| Contains more Mono. FatMonounsaturated Fat | +29.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 387kcal |
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| Protein | 18.55g | 31.8g |
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| Fats | 19.4g | 26.94g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 3.63g |
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| Carbs | 53.75g | 3.63g |
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| Cholesterol | 0mg | 104mg |
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| Vitamin D | 0IU | 20IU |
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| Magnesium | 262mg | 41mg |
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| Calcium | 55mg | 1064mg |
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| Potassium | 919mg | 86mg |
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| Iron | 3.31mg | 0.77mg |
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| Sugar | 0.73g |
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| Fiber | 18.4g | 0g |
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| Copper | 0.69mg | 0.03mg |
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| Zinc | 10.3mg | 2.58mg |
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| Phosphorus | 92mg | 760mg |
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| Sodium | 18mg | 1433mg |
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| Vitamin A | 62IU | 415IU |
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| Vitamin A | 3µg | 96µg |
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| Vitamin E | 0.23mg |
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| Vitamin D | 0µg | 0.5µg |
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| Manganese | 0.496mg | 0.02mg |
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| Selenium | 14.5µg |
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| Vitamin B1 | 0.034mg | 0.037mg |
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| Vitamin B2 | 0.052mg | 0.37mg |
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| Vitamin B3 | 0.286mg | 0.077mg |
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| Vitamin B5 | 0.056mg | 0.424mg |
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| Vitamin B6 | 0.037mg | 0.085mg |
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| Vitamin B12 | 0µg | 1.12µg |
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| Vitamin K | 2.2µg |
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| Folate | 9µg | 7µg |
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| Choline | 15.4mg |
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| Saturated Fat | 3.67g | 17.115g |
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| Monounsaturated Fat | 6.032g | 7.838g |
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| Polyunsaturated fat | 8.844g | 0.593g |
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| Tryptophan | 0.326mg | 0.429mg |
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| Threonine | 0.683mg | 1.171mg |
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| Isoleucine | 0.956mg | 1.685mg |
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| Leucine | 1.572mg | 3.071mg |
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| Lysine | 1.386mg | 2.941mg |
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| Methionine | 0.417mg | 0.852mg |
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| Phenylalanine | 0.924mg | 1.71mg |
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| Valine | 1.491mg | 2.183mg |
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| Histidine | 0.515mg | 1.231mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
27%
Minerals Daily Need Coverage Score
103%
106%
Comparison summary
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1415mg)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 13.445g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
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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.