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  6. Pumpkin seeds vs. Gouda cheese

Pumpkin seeds vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and gouda cheese

  • Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron; however, gouda cheese is higher in phosphorus, calcium, and vitamin B12.
  • Pumpkin seeds cover your daily fiber needs 74% more than gouda cheese.
  • Gouda cheese contains 19 times less copper than pumpkin seeds. Pumpkin seeds contain 0.69mg of copper, while gouda cheese contains 0.036mg.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, gouda.

Infographic

Pumpkin seeds vs Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +803.4%
Contains more PotassiumPotassium +659.5%
Contains more IronIron +1279.2%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +164.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +4409.1%
Contains more CalciumCalcium +1172.7%
Contains more PhosphorusPhosphorus +493.5%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B3Vitamin B3 +354%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +542.3%
Contains more Vitamin B5Vitamin B5 +507.1%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Gouda cheese DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.036mg 73%
Phosphorus 92mg 546mg 65%
Calcium 55mg 700mg 65%
Vitamin B12 0µg 1.54µg 64%
Saturated fat 3.67g 17.614g 63%
Zinc 10.3mg 3.9mg 58%
Polyunsaturated fat 8.844g 0.657g 55%
Magnesium 262mg 29mg 55%
Cholesterol 0mg 114mg 38%
Iron 3.31mg 0.24mg 38%
Sodium 18mg 819mg 35%
Selenium 14.5µg 26%
Potassium 919mg 121mg 23%
Vitamin B2 0.052mg 0.334mg 22%
Manganese 0.496mg 0.011mg 21%
Vitamin A 3µg 165µg 18%
Carbs 53.75g 2.22g 17%
Protein 18.55g 24.94g 13%
Fats 19.4g 27.44g 12%
Vitamin B5 0.056mg 0.34mg 6%
Calories 446kcal 356kcal 5%
Monounsaturated fat 6.032g 7.747g 4%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Folate 9µg 21µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.037mg 0.08mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.286mg 0.063mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.22g N/A
Sugar 2.22g N/A
Vitamin B1 0.034mg 0.03mg 0%
Tryptophan 0.326mg 0.352mg 0%
Threonine 0.683mg 0.93mg 0%
Isoleucine 0.956mg 1.306mg 0%
Leucine 1.572mg 2.564mg 0%
Lysine 1.386mg 2.654mg 0%
Methionine 0.417mg 0.719mg 0%
Phenylalanine 0.924mg 1.431mg 0%
Valine 1.491mg 1.806mg 0%
Histidine 0.515mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +2321.2%
Contains more ProteinProtein +34.4%
Contains more FatsFats +41.4%
Contains more WaterWater +821.3%
~equal in Other ~3.94g

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +1246.1%
Contains more Mono. FatMonounsaturated fat +28.4%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.