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  6. Pumpkin seeds vs. Edam

Pumpkin seeds vs. Edam — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and edam

  • Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron, while edam has more calcium, vitamin B12, and phosphorus.
  • Pumpkin seeds' daily need coverage for fiber is 74% higher.
  • Edam contains 19 times less copper than pumpkin seeds. Pumpkin seeds contain 0.69mg of copper, while edam contains 0.036mg.
  • The amount of saturated fat in pumpkin seeds is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, edam.

Infographic

Pumpkin seeds vs Edam 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%
Edam
Edam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +773.3%
Contains more PotassiumPotassium +388.8%
Contains more IronIron +652.3%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +174.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +4409.1%
Contains more CalciumCalcium +1229.1%
Contains more PhosphorusPhosphorus +482.6%

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%
Edam
Edam
10
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +248.8%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +648.1%
Contains more Vitamin B5Vitamin B5 +401.8%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Edam DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.036mg 73%
Calcium 55mg 731mg 68%
Vitamin B12 0µg 1.54µg 64%
Saturated fat 3.67g 17.572g 63%
Phosphorus 92mg 536mg 63%
Zinc 10.3mg 3.75mg 60%
Polyunsaturated fat 8.844g 0.665g 55%
Magnesium 262mg 30mg 55%
Iron 3.31mg 0.44mg 36%
Sodium 18mg 812mg 35%
Cholesterol 0mg 89mg 30%
Vitamin A 3µg 243µg 27%
Vitamin B2 0.052mg 0.389mg 26%
Selenium 14.5µg 26%
Potassium 919mg 188mg 22%
Manganese 0.496mg 0.011mg 21%
Carbs 53.75g 1.43g 17%
Protein 18.55g 24.99g 13%
Fats 19.4g 27.8g 13%
Monounsaturated fat 6.032g 8.125g 5%
Vitamin B5 0.056mg 0.281mg 5%
Calories 446kcal 357kcal 4%
Choline 15.4mg 3%
Vitamin B6 0.037mg 0.076mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Folate 9µg 16µg 2%
Vitamin B3 0.286mg 0.082mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.43g N/A
Sugar 1.43g N/A
Vitamin B1 0.034mg 0.037mg 0%
Tryptophan 0.326mg 0.352mg 0%
Threonine 0.683mg 0.932mg 0%
Isoleucine 0.956mg 1.308mg 0%
Leucine 1.572mg 2.57mg 0%
Lysine 1.386mg 2.66mg 0%
Methionine 0.417mg 0.721mg 0%
Phenylalanine 0.924mg 1.434mg 0%
Valine 1.491mg 1.81mg 0%
Histidine 0.515mg 1.034mg 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
Edam
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +3658.7%
Contains more ProteinProtein +34.7%
Contains more FatsFats +43.3%
Contains more WaterWater +823.6%
Contains more OtherOther +11.1%

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
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +1229.9%
Contains more Mono. FatMonounsaturated fat +34.7%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.