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Pumpkin seeds vs. Fontina — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and fontina

  • Pumpkin seeds have more copper, fiber, zinc, magnesium, and iron, while fontina has more vitamin B12, calcium, and phosphorus.
  • Fontina covers your daily need for saturated fat, 78% more than pumpkin seeds.
  • The amount of saturated fat in pumpkin seeds is lower.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cheese, fontina.

Infographic

Pumpkin seeds vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +1771.4%
Contains more PotassiumPotassium +1335.9%
Contains more IronIron +1339.1%
Contains more CopperCopper +2660%
Contains more ZincZinc +194.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3442.9%
Contains more CalciumCalcium +900%
Contains more PhosphorusPhosphorus +276.1%

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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +292.3%
Contains more Vitamin B5Vitamin B5 +666.1%
Contains more Vitamin B6Vitamin B6 +124.3%
Contains more Vitamin B12Vitamin B12 +∞%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +3367.7%
Contains more ProteinProtein +38%
Contains more FatsFats +60.5%
Contains more WaterWater +742.7%
~equal in Other ~3.79g

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +434.7%
Contains more Mono. FatMonounsaturated fat +44%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Fontina
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Fontina DV% diff.
Copper 0.69mg 0.025mg 74%
Fiber 18.4g 0g 74%
Saturated fat 3.67g 19.196g 71%
Vitamin B12 0µg 1.68µg 70%
Zinc 10.3mg 3.5mg 62%
Magnesium 262mg 14mg 59%
Calcium 55mg 550mg 50%
Polyunsaturated fat 8.844g 1.654g 48%
Cholesterol 0mg 116mg 39%
Iron 3.31mg 0.23mg 39%
Phosphorus 92mg 346mg 36%
Sodium 18mg 800mg 34%
Vitamin A 3µg 261µg 29%
Selenium 14.5µg 26%
Potassium 919mg 64mg 25%
Manganese 0.496mg 0.014mg 21%
Fats 19.4g 31.14g 18%
Carbs 53.75g 1.55g 17%
Protein 18.55g 25.6g 14%
Vitamin B2 0.052mg 0.204mg 12%
Vitamin B5 0.056mg 0.429mg 7%
Monounsaturated fat 6.032g 8.687g 7%
Vitamin B6 0.037mg 0.083mg 4%
Choline 15.4mg 3%
Calories 446kcal 389kcal 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.6µg 2%
Vitamin B3 0.286mg 0.15mg 1%
Folate 9µg 6µg 1%
Vitamin B1 0.034mg 0.021mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.326mg 0.361mg 0%
Threonine 0.683mg 0.935mg 0%
Isoleucine 0.956mg 1.384mg 0%
Leucine 1.572mg 2.664mg 0%
Lysine 1.386mg 2.328mg 0%
Methionine 0.417mg 0.706mg 0%
Phenylalanine 0.924mg 1.497mg 0%
Valine 1.491mg 1.926mg 0%
Histidine 0.515mg 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Fontina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
33%
Fontina
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 782mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 15.526g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.