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  6. Pumpkin seeds vs. Cheese sandwich

Pumpkin seeds vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and cheese sandwich?

  • Pumpkin seeds are richer in zinc, fiber, copper, and magnesium, yet cheese sandwich is richer in phosphorus, vitamin B2, vitamin B1, manganese, and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 86% higher.
  • Pumpkin seeds have 6 times more fiber than cheese sandwich. Pumpkin seeds have 18.4g of fiber, while cheese sandwich has 3.1g.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Pumpkin seeds vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +385.2%
Contains more PotassiumPotassium +200.3%
Contains more IronIron +26.3%
Contains more CopperCopper +331.3%
Contains more ZincZinc +1083.9%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +270.9%
Contains more PhosphorusPhosphorus +315.2%
Contains more ManganeseManganese +118.3%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +1013.6%
Contains more Vitamin B5Vitamin B5 +1010.7%
Contains more Vitamin B6Vitamin B6 +605.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +611.1%
~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 Cheese sandwich DV% diff.
Zinc 10.3mg 0.87mg 86%
Fiber 18.4g 3.1g 61%
Copper 0.69mg 0.16mg 59%
Magnesium 262mg 54mg 50%
Selenium 24.3µg 44%
Phosphorus 92mg 382mg 41%
Sodium 18mg 839mg 36%
Vitamin B2 0.052mg 0.427mg 29%
Vitamin B1 0.034mg 0.358mg 27%
Manganese 0.496mg 1.083mg 26%
Potassium 919mg 306mg 18%
Vitamin B3 0.286mg 3.185mg 18%
Protein 18.55g 9.8g 18%
Vitamin B6 0.037mg 0.261mg 17%
Calcium 55mg 204mg 15%
Folate 9µg 64µg 14%
Monounsaturated fat 6.032g 10.351g 11%
Vitamin B5 0.056mg 0.622mg 11%
Fats 19.4g 25g 9%
Iron 3.31mg 2.62mg 9%
Vitamin B12 0µg 0.12µg 5%
Calories 446kcal 497kcal 3%
Vitamin A 3µg 21µg 2%
Cholesterol 0mg 7mg 2%
Saturated fat 3.67g 4.129g 2%
Polyunsaturated fat 8.844g 9.166g 2%
Carbs 53.75g 58.2g 1%
Vitamin C 0.3mg 1.5mg 1%
Net carbs 35.35g 55.1g N/A
Tryptophan 0.326mg 0.13mg 0%
Threonine 0.683mg 0.298mg 0%
Isoleucine 0.956mg 0.383mg 0%
Leucine 1.572mg 0.698mg 0%
Lysine 1.386mg 0.344mg 0%
Methionine 0.417mg 0.167mg 0%
Phenylalanine 0.924mg 0.472mg 0%
Valine 1.491mg 0.438mg 0%
Histidine 0.515mg 0.219mg 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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +89.3%
Contains more WaterWater +40.6%
Contains more FatsFats +28.9%
~equal in Carbs ~58.2g
~equal in Other ~3.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +71.6%
~equal in Polyunsaturated fat ~9.166g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.