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  6. Pumpkin seeds vs. Cheesecake

Pumpkin seeds vs. Cheesecake — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and cheesecake

  • The amount of zinc, copper, fiber, magnesium, iron, potassium, and manganese in pumpkin seeds is higher than in cheesecake.
  • Pumpkin seeds cover your daily zinc needs 89% more than cheesecake.
  • Cheesecake has 46 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while cheesecake has 0.4g.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheesecake commercially prepared.

Infographic

Pumpkin seeds vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +2281.8%
Contains more PotassiumPotassium +921.1%
Contains more IronIron +425.4%
Contains more CopperCopper +3350%
Contains more ZincZinc +1919.6%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +254.3%
~equal in Calcium ~51mg
~equal in Phosphorus ~93mg

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +271.2%
Contains more Vitamin B5Vitamin B5 +919.6%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cheesecake DV% diff.
Zinc 10.3mg 0.51mg 89%
Copper 0.69mg 0.02mg 74%
Fiber 18.4g 0.4g 72%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 1.602g 48%
Iron 3.31mg 0.63mg 34%
Saturated fat 3.67g 9.921g 28%
Protein 18.55g 5.5g 26%
Potassium 919mg 90mg 24%
Sodium 18mg 438mg 18%
Cholesterol 0mg 55mg 18%
Vitamin A 3µg 159µg 17%
Manganese 0.496mg 0.14mg 15%
Vitamin B2 0.052mg 0.193mg 11%
Vitamin B5 0.056mg 0.571mg 10%
Carbs 53.75g 25.5g 9%
Selenium 5.2µg 9%
Choline 45.9mg 8%
Vitamin B12 0µg 0.17µg 7%
Monounsaturated fat 6.032g 8.634g 7%
Calories 446kcal 321kcal 6%
Fats 19.4g 22.5g 5%
Vitamin E 0.56mg 4%
Vitamin K 4.4µg 4%
Vitamin D 0µg 0.5µg 3%
Folate 9µg 18µg 2%
Vitamin D 0IU 18IU 2%
Vitamin B1 0.034mg 0.028mg 1%
Vitamin B3 0.286mg 0.195mg 1%
Vitamin B6 0.037mg 0.052mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 25.1g N/A
Calcium 55mg 51mg 0%
Sugar 21.8g N/A
Phosphorus 92mg 93mg 0%
Tryptophan 0.326mg 0.064mg 0%
Threonine 0.683mg 0.222mg 0%
Isoleucine 0.956mg 0.281mg 0%
Leucine 1.572mg 0.464mg 0%
Lysine 1.386mg 0.372mg 0%
Methionine 0.417mg 0.136mg 0%
Phenylalanine 0.924mg 0.258mg 0%
Valine 1.491mg 0.314mg 0%
Histidine 0.515mg 0.133mg 0%
Omega-3 - DHA 0.005g N/A

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +237.3%
Contains more CarbsCarbs +110.8%
Contains more OtherOther +322.2%
Contains more FatsFats +16%
Contains more WaterWater +913.3%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -63%
Contains more Poly. FatPolyunsaturated fat +452.1%
Contains more Mono. FatMonounsaturated fat +43.1%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.