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  6. Pumpkin seeds vs. Ricotta

Pumpkin seeds vs. Ricotta — In-Depth Nutrition Comparison

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How are pumpkin seeds and ricotta different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, ricotta is richer in calcium.
  • Daily need coverage for zinc for pumpkin seeds is 83% higher.
  • Pumpkin seeds have less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Pumpkin seeds vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +2281.8%
Contains more PotassiumPotassium +775.2%
Contains more IronIron +771.1%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +787.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +8166.7%
Contains more CalciumCalcium +276.4%
Contains more PhosphorusPhosphorus +71.7%

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%
Ricotta
Ricotta
10
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B3Vitamin B3 +175%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +280.4%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Ricotta DV% diff.
Zinc 10.3mg 1.16mg 83%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.021mg 74%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.385g 56%
Iron 3.31mg 0.38mg 37%
Selenium 14.5µg 26%
Potassium 919mg 105mg 24%
Saturated fat 3.67g 8.295g 21%
Manganese 0.496mg 0.006mg 21%
Carbs 53.75g 3.04g 17%
Cholesterol 0mg 51mg 17%
Protein 18.55g 11.26g 15%
Calcium 55mg 207mg 15%
Vitamin B12 0µg 0.34µg 14%
Calories 446kcal 174kcal 14%
Vitamin A 3µg 120µg 13%
Vitamin B2 0.052mg 0.195mg 11%
Fats 19.4g 12.98g 10%
Phosphorus 92mg 158mg 9%
Monounsaturated fat 6.032g 3.627g 6%
Vitamin B5 0.056mg 0.213mg 3%
Choline 17.5mg 3%
Sodium 18mg 84mg 3%
Vitamin B1 0.034mg 0.013mg 2%
Vitamin K 1.1µg 1%
Folate 9µg 12µg 1%
Vitamin B3 0.286mg 0.104mg 1%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.04g N/A
Sugar 0.27g N/A
Vitamin B6 0.037mg 0.043mg 0%
Tryptophan 0.326mg 0.125mg 0%
Threonine 0.683mg 0.517mg 0%
Isoleucine 0.956mg 0.589mg 0%
Leucine 1.572mg 1.221mg 0%
Lysine 1.386mg 1.338mg 0%
Methionine 0.417mg 0.281mg 0%
Phenylalanine 0.924mg 0.556mg 0%
Valine 1.491mg 0.692mg 0%
Histidine 0.515mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +64.7%
Contains more FatsFats +49.5%
Contains more CarbsCarbs +1668.1%
Contains more OtherOther +272.5%
Contains more WaterWater +1493.3%

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% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +66.3%
Contains more Poly. FatPolyunsaturated fat +2197.1%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.