Pumpkin seeds vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin seeds and parmesan

Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron; however, parmesan is higher in calcium, phosphorus, and vitamin B12.
Parmesan covers your daily calcium needs 80% more than pumpkin seeds.
Pumpkin seeds have less saturated fat.

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

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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.

Pumpkin seeds

Parmesan

Contains more MagnesiumMagnesium	+670.6%
Contains more PotassiumPotassium	+410.6%
Contains more IronIron	+575.5%
Contains more CopperCopper	+1625%
Contains more ZincZinc	+145.2%
Contains less SodiumSodium	-99%
Contains more ManganeseManganese	+598.6%

Contains more CalciumCalcium	+1450.9%
Contains more PhosphorusPhosphorus	+581.5%

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.

Pumpkin seeds

Parmesan

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+30.8%
Contains more Vitamin B3Vitamin B3	+257.5%
Contains more FolateFolate	+50%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+8633.3%
Contains more Vitamin B2Vitamin B2	+588.5%
Contains more Vitamin B5Vitamin B5	+703.6%
Contains more Vitamin B6Vitamin B6	+118.9%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	55mg	853mg	80%
Sodium	18mg	1804mg	78%
Phosphorus	92mg	627mg	76%
Fiber	18.4g	0g	74%
Copper	0.69mg	0.04mg	72%
Selenium		34.4µg	63%
Vitamin B12	0µg	1.4µg	58%
Zinc	10.3mg	4.2mg	55%
Magnesium	262mg	34mg	54%
Saturated fat	3.67g	15.371g	53%
Polyunsaturated fat	8.844g	1.386g	50%
Iron	3.31mg	0.49mg	35%
Cholesterol	0mg	86mg	29%
Vitamin A	3µg	262µg	29%
Vitamin B2	0.052mg	0.358mg	24%
Potassium	919mg	180mg	22%
Protein	18.55g	28.42g	20%
Manganese	0.496mg	0.071mg	18%
Fats	19.4g	27.84g	13%
Carbs	53.75g	13.91g	13%
Vitamin B5	0.056mg	0.45mg	8%
Vitamin E		0.53mg	4%
Vitamin D*	0 IU	21 IU	3%
Vitamin D	0µg	0.5µg	3%
Vitamin B6	0.037mg	0.081mg	3%
Choline		14.1mg	3%
Monounsaturated fat	6.032g	7.13g	3%
Calories	446kcal	420kcal	1%
Vitamin B1	0.034mg	0.026mg	1%
Vitamin B3	0.286mg	0.08mg	1%
Vitamin K		1.7µg	1%
Folate	9µg	6µg	1%
Protein per 100 calories	4.2g	6.8g	N/A
Calories per 10 g protein	240kcal	148kcal	N/A
Weight per 100 calories	22g	24g	N/A
Unsaturated / Saturated Fat ratio	4.1	0.55	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	13.91g	N/A
Sugar		0.07g	N/A
Trans fat		0.876g	N/A
Tryptophan	0.326mg	0.383mg	0%
Threonine	0.683mg	1.075mg	0%
Isoleucine	0.956mg	1.455mg	0%
Leucine	1.572mg	2.747mg	0%
Lysine	1.386mg	2.201mg	0%
Methionine	0.417mg	0.751mg	0%
Phenylalanine	0.924mg	1.538mg	0%
Valine	1.491mg	1.865mg	0%
Histidine	0.515mg	0.806mg	0%
Omega-3 - ALA		0.102g	N/A
Omega-3 - DPA		0.015g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.026g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.87g	N/A