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  6. Swiss cheese vs. Pumpkin seeds

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

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Summary of differences between Swiss cheese and pumpkin seeds

  • Swiss cheese has more vitamin B12, calcium, and phosphorus, while pumpkin seeds have more fiber, copper, magnesium, zinc, and iron.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than pumpkin seeds.

These are the specific foods used in this comparison Cheese, swiss and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Swiss cheese vs Pumpkin seeds 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +1518.2%
Contains more PhosphorusPhosphorus +523.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +693.9%
Contains more PotassiumPotassium +1176.4%
Contains more IronIron +2446.2%
Contains more CopperCopper +1368.1%
Contains more ZincZinc +135.7%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +1807.7%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +480.8%
Contains more Vitamin B5Vitamin B5 +530.4%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B3Vitamin B3 +346.9%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Pumpkin seeds DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 55mg 84%
Fiber 0g 18.4g 74%
Copper 0.047mg 0.69mg 71%
Phosphorus 574mg 92mg 69%
Saturated fat 18.227g 3.67g 66%
Magnesium 33mg 262mg 55%
Selenium 30µg 55%
Zinc 4.37mg 10.3mg 54%
Polyunsaturated fat 1.341g 8.844g 50%
Iron 0.13mg 3.31mg 40%
Vitamin A 288µg 3µg 32%
Cholesterol 93mg 0mg 31%
Potassium 72mg 919mg 25%
Manganese 0.026mg 0.496mg 20%
Vitamin B2 0.302mg 0.052mg 19%
Fats 30.99g 19.4g 18%
Protein 26.96g 18.55g 17%
Carbs 1.44g 53.75g 17%
Sodium 187mg 18mg 7%
Vitamin B5 0.353mg 0.056mg 6%
Monounsaturated fat 8.046g 6.032g 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Calories 393kcal 446kcal 3%
Vitamin B6 0.071mg 0.037mg 3%
Vitamin B1 0.011mg 0.034mg 2%
Vitamin K 1.4µg 1%
Vitamin B3 0.064mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.44g 35.35g N/A
Folate 10µg 9µg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.326mg 0%
Threonine 1.038mg 0.683mg 0%
Isoleucine 1.537mg 0.956mg 0%
Leucine 2.959mg 1.572mg 0%
Lysine 2.585mg 1.386mg 0%
Methionine 0.784mg 0.417mg 0%
Phenylalanine 1.662mg 0.924mg 0%
Valine 2.139mg 1.491mg 0%
Histidine 1.065mg 0.515mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +45.3%
Contains more FatsFats +59.7%
Contains more WaterWater +736.2%
Contains more CarbsCarbs +3632.6%
Contains more OtherOther +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +33.4%
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +559.5%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.