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  6. Pumpkin seeds vs. Limburger

Pumpkin seeds vs. Limburger — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and Limburger?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, and iron, yet Limburger is higher in calcium, vitamin B12, phosphorus, and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 75% more.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, limburger types in this article.

Infographic

Pumpkin seeds vs Limburger 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 15% 149% 11% 4.9% 7% 57% 168% 104% 5% 79%
Contains more MagnesiumMagnesium +1147.6%
Contains more PotassiumPotassium +618%
Contains more IronIron +2446.2%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +390.5%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1205.3%
Contains more CalciumCalcium +803.6%
Contains more PhosphorusPhosphorus +327.2%

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% 113% 4.6% 7.5% 20% 116% 3% 71% 20% 130% 5.8% 44% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin AVitamin A +11233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +867.3%
Contains more Vitamin B5Vitamin B5 +2001.8%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +544.4%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Limburger DV% diff.
Zinc 10.3mg 2.1mg 75%
Copper 0.69mg 0.021mg 74%
Fiber 18.4g 0g 74%
Saturated fat 3.67g 16.746g 59%
Magnesium 262mg 21mg 57%
Polyunsaturated fat 8.844g 0.495g 56%
Calcium 55mg 497mg 44%
Vitamin B12 0µg 1.04µg 43%
Phosphorus 92mg 393mg 43%
Iron 3.31mg 0.13mg 40%
Vitamin A 3µg 340µg 37%
Vitamin B2 0.052mg 0.503mg 35%
Sodium 18mg 800mg 34%
Cholesterol 0mg 90mg 30%
Selenium 14.5µg 26%
Potassium 919mg 128mg 23%
Vitamin B5 0.056mg 1.177mg 22%
Manganese 0.496mg 0.038mg 20%
Carbs 53.75g 0.49g 18%
Folate 9µg 58µg 12%
Fats 19.4g 27.25g 12%
Monounsaturated fat 6.032g 8.606g 6%
Calories 446kcal 327kcal 6%
Vitamin B1 0.034mg 0.08mg 4%
Vitamin B6 0.037mg 0.086mg 4%
Protein 18.55g 20.05g 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.3µg 2%
Vitamin B3 0.286mg 0.158mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.49g N/A
Sugar 0.49g N/A
Tryptophan 0.326mg 0.289mg 0%
Threonine 0.683mg 0.739mg 0%
Isoleucine 0.956mg 1.219mg 0%
Leucine 1.572mg 2.093mg 0%
Lysine 1.386mg 1.675mg 0%
Methionine 0.417mg 0.619mg 0%
Phenylalanine 0.924mg 1.116mg 0%
Valine 1.491mg 1.439mg 0%
Histidine 0.515mg 0.578mg 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
20% 27% 48% 4%
Protein: 20.05 g
Fats: 27.25 g
Carbs: 0.49 g
Water: 48.42 g
Other: 3.79 g
Contains more CarbsCarbs +10869.4%
Contains more FatsFats +40.5%
Contains more WaterWater +976%
~equal in Protein ~20.05g
~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% 33% 2%
Saturated fat: Sat. Fat 16.746 g
Monounsaturated fat: Mono. Fat 8.606 g
Polyunsaturated fat: Poly. Fat 0.495 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +1686.7%
Contains more Mono. FatMonounsaturated fat +42.7%

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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. Limburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171243/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.