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  6. Pumpkin seeds vs. Tilsit cheese

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

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The main differences between pumpkin seeds and tilsit cheese

  • Pumpkin seeds have more copper, fiber, zinc, magnesium, and iron; however, tilsit cheese has more vitamin B12, calcium, and phosphorus.
  • Daily need coverage for vitamin B12 for tilsit cheese is 88% higher.
  • Pumpkin seeds are lower in saturated fat.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cheese, tilsit.

Infographic

Pumpkin seeds vs Tilsit cheese 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +1915.4%
Contains more PotassiumPotassium +1313.8%
Contains more IronIron +1339.1%
Contains more CopperCopper +2553.8%
Contains more ZincZinc +194.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3715.4%
Contains more CalciumCalcium +1172.7%
Contains more PhosphorusPhosphorus +443.5%

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.
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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin B1Vitamin B1 +79.4%
Contains more Vitamin B2Vitamin B2 +590.4%
Contains more Vitamin B5Vitamin B5 +517.9%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tilsit cheese DV% diff.
Vitamin B12 0µg 2.1µg 88%
Copper 0.69mg 0.026mg 74%
Fiber 18.4g 0g 74%
Calcium 55mg 700mg 65%
Zinc 10.3mg 3.5mg 62%
Saturated fat 3.67g 16.775g 60%
Magnesium 262mg 13mg 59%
Phosphorus 92mg 500mg 58%
Polyunsaturated fat 8.844g 0.721g 54%
Iron 3.31mg 0.23mg 39%
Cholesterol 0mg 102mg 34%
Sodium 18mg 753mg 32%
Vitamin A 3µg 249µg 27%
Selenium 14.5µg 26%
Potassium 919mg 65mg 25%
Vitamin B2 0.052mg 0.359mg 24%
Manganese 0.496mg 0.013mg 21%
Carbs 53.75g 1.88g 17%
Protein 18.55g 24.41g 12%
Fats 19.4g 25.98g 10%
Vitamin B5 0.056mg 0.346mg 6%
Calories 446kcal 340kcal 5%
Monounsaturated fat 6.032g 7.136g 3%
Folate 9µg 20µg 3%
Vitamin B1 0.034mg 0.061mg 2%
Vitamin B6 0.037mg 0.065mg 2%
Vitamin B3 0.286mg 0.205mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.88g N/A
Tryptophan 0.326mg 0.352mg 0%
Threonine 0.683mg 0.899mg 0%
Isoleucine 0.956mg 1.484mg 0%
Leucine 1.572mg 2.548mg 0%
Lysine 1.386mg 2.039mg 0%
Methionine 0.417mg 0.754mg 0%
Phenylalanine 0.924mg 1.358mg 0%
Valine 1.491mg 1.752mg 0%
Histidine 0.515mg 0.704mg 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% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more CarbsCarbs +2759%
Contains more ProteinProtein +31.6%
Contains more FatsFats +33.9%
Contains more WaterWater +852.4%
Contains more OtherOther +28.2%

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 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +1126.6%
Contains more Mono. FatMonounsaturated fat +18.3%

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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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.