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  6. Pumpkin seeds vs. Monterey Jack

Pumpkin seeds vs. Monterey Jack — In-Depth Nutrition Comparison

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How are pumpkin seeds and monterey Jack different?

  • Pumpkin seeds are richer in fiber, copper, zinc, magnesium, and iron, while monterey Jack is higher in calcium, phosphorus, and vitamin B12.
  • Monterey Jack covers your daily need for saturated fat, 77% more than pumpkin seeds.
  • Pumpkin seeds are lower in saturated fat.

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

Infographic

Pumpkin seeds vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +870.4%
Contains more PotassiumPotassium +1034.6%
Contains more IronIron +359.7%
Contains more CopperCopper +2056.3%
Contains more ZincZinc +243.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +4409.1%
Contains more CalciumCalcium +1256.4%
Contains more PhosphorusPhosphorus +382.6%

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%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Monterey Jack DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.032mg 73%
Saturated fat 3.67g 19.066g 70%
Calcium 55mg 746mg 69%
Zinc 10.3mg 3mg 66%
Magnesium 262mg 27mg 56%
Polyunsaturated fat 8.844g 0.899g 53%
Phosphorus 92mg 444mg 50%
Vitamin B12 0µg 0.83µg 35%
Iron 3.31mg 0.72mg 32%
Cholesterol 0mg 89mg 30%
Selenium 14.5µg 26%
Vitamin B2 0.052mg 0.39mg 26%
Sodium 18mg 600mg 25%
Potassium 919mg 81mg 25%
Vitamin A 3µg 198µg 22%
Manganese 0.496mg 0.011mg 21%
Carbs 53.75g 0.68g 18%
Fats 19.4g 30.28g 17%
Protein 18.55g 24.48g 12%
Monounsaturated fat 6.032g 8.751g 7%
Calories 446kcal 373kcal 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.056mg 0.21mg 3%
Vitamin B6 0.037mg 0.079mg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B1 0.034mg 0.015mg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Folate 9µg 18µg 2%
Vitamin B3 0.286mg 0.093mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.326mg 0.315mg 0%
Threonine 0.683mg 0.871mg 0%
Isoleucine 0.956mg 1.519mg 0%
Leucine 1.572mg 2.344mg 0%
Lysine 1.386mg 2.037mg 0%
Methionine 0.417mg 0.641mg 0%
Phenylalanine 0.924mg 1.289mg 0%
Valine 1.491mg 1.635mg 0%
Histidine 0.515mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +7804.4%
Contains more ProteinProtein +32%
Contains more FatsFats +56.1%
Contains more WaterWater +811.3%
~equal in Other ~3.55g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +883.8%
Contains more Mono. FatMonounsaturated fat +45.1%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.