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  6. Pumpkin seeds vs. Muenster cheese

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

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Summary of differences between pumpkin seeds and muenster cheese

  • Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron, while muenster cheese has more calcium, vitamin B12, and phosphorus.
  • Muenster cheese covers your daily need for saturated fat, 77% 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, muenster.

Infographic

Pumpkin seeds vs Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +870.4%
Contains more PotassiumPotassium +585.8%
Contains more IronIron +707.3%
Contains more CopperCopper +2125.8%
Contains more ZincZinc +266.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +6100%
Contains more CalciumCalcium +1203.6%
Contains more PhosphorusPhosphorus +408.7%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B3Vitamin B3 +177.7%
Contains more Vitamin AVitamin A +9833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Muenster cheese DV% diff.
Fiber 18.4g 0g 74%
Copper 0.69mg 0.031mg 73%
Saturated fat 3.67g 19.113g 70%
Zinc 10.3mg 2.81mg 68%
Calcium 55mg 717mg 66%
Vitamin B12 0µg 1.47µg 61%
Magnesium 262mg 27mg 56%
Polyunsaturated fat 8.844g 0.661g 55%
Phosphorus 92mg 468mg 54%
Iron 3.31mg 0.41mg 36%
Vitamin A 3µg 298µg 33%
Cholesterol 0mg 96mg 32%
Sodium 18mg 628mg 27%
Selenium 14.5µg 26%
Potassium 919mg 134mg 23%
Manganese 0.496mg 0.008mg 21%
Vitamin B2 0.052mg 0.32mg 21%
Carbs 53.75g 1.12g 18%
Fats 19.4g 30.04g 16%
Protein 18.55g 23.41g 10%
Monounsaturated fat 6.032g 8.711g 7%
Calories 446kcal 368kcal 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.056mg 0.19mg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B1 0.034mg 0.013mg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B3 0.286mg 0.103mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Folate 9µg 12µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.12g N/A
Sugar 1.12g N/A
Tryptophan 0.326mg 0.327mg 0%
Threonine 0.683mg 0.888mg 0%
Isoleucine 0.956mg 1.145mg 0%
Leucine 1.572mg 2.26mg 0%
Lysine 1.386mg 2.139mg 0%
Methionine 0.417mg 0.569mg 0%
Phenylalanine 0.924mg 1.24mg 0%
Valine 1.491mg 1.482mg 0%
Histidine 0.515mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +4699.1%
Contains more ProteinProtein +26.2%
Contains more FatsFats +54.8%
Contains more WaterWater +828.2%
~equal in Other ~3.66g

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +1238%
Contains more Mono. FatMonounsaturated fat +44.4%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.