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  6. Pumpkin seeds vs. Provolone

Pumpkin seeds vs. Provolone — In-Depth Nutrition Comparison

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How are pumpkin seeds and provolone different?

  • Pumpkin seeds are richer in copper, fiber, zinc, magnesium, and iron, while provolone is higher in calcium, vitamin B12, and phosphorus.
  • Pumpkin seeds cover your daily need for copper, 74% more than provolone.
  • Pumpkin seeds are lower in saturated fat.

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

Infographic

Pumpkin seeds vs Provolone infographic
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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.
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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +835.7%
Contains more PotassiumPotassium +565.9%
Contains more IronIron +536.5%
Contains more CopperCopper +2553.8%
Contains more ZincZinc +218.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +4860%
Contains more CalciumCalcium +1274.5%
Contains more PhosphorusPhosphorus +439.1%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin AVitamin A +7766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +517.3%
Contains more Vitamin B5Vitamin B5 +750%
Contains more Vitamin B6Vitamin B6 +97.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Provolone DV% diff.
Copper 0.69mg 0.026mg 74%
Fiber 18.4g 0g 74%
Calcium 55mg 756mg 70%
Zinc 10.3mg 3.23mg 64%
Saturated fat 3.67g 17.078g 61%
Vitamin B12 0µg 1.46µg 61%
Phosphorus 92mg 496mg 58%
Magnesium 262mg 28mg 56%
Polyunsaturated fat 8.844g 0.769g 54%
Sodium 18mg 876mg 37%
Iron 3.31mg 0.52mg 35%
Selenium 14.5µg 26%
Vitamin A 3µg 236µg 26%
Potassium 919mg 138mg 23%
Cholesterol 0mg 69mg 23%
Manganese 0.496mg 0.01mg 21%
Vitamin B2 0.052mg 0.321mg 21%
Carbs 53.75g 2.14g 17%
Protein 18.55g 25.58g 14%
Fats 19.4g 26.62g 11%
Vitamin B5 0.056mg 0.476mg 8%
Calories 446kcal 351kcal 5%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.037mg 0.073mg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Monounsaturated fat 6.032g 7.393g 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Vitamin B3 0.286mg 0.156mg 1%
Vitamin B1 0.034mg 0.019mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.14g N/A
Sugar 0.56g N/A
Folate 9µg 10µg 0%
Tryptophan 0.326mg 0.345mg 0%
Threonine 0.683mg 0.982mg 0%
Isoleucine 0.956mg 1.091mg 0%
Leucine 1.572mg 2.297mg 0%
Lysine 1.386mg 2.646mg 0%
Methionine 0.417mg 0.686mg 0%
Phenylalanine 0.924mg 1.287mg 0%
Valine 1.491mg 1.64mg 0%
Histidine 0.515mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +2411.7%
Contains more ProteinProtein +37.9%
Contains more FatsFats +37.2%
Contains more WaterWater +810%
Contains more OtherOther +23.9%

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% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Poly. FatPolyunsaturated fat +1050.1%
Contains more Mono. FatMonounsaturated fat +22.6%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.