Cheese vs. Pumpkin Seeds
Nutrition comparison of Cheese and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and pumpkin seeds:
- Both pumpkin seeds and cheese are high in calcium, calories and protein.
- Cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Cheese is an excellent source of Vitamin A.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and cheese are high in calories. Pumpkin seed has 16% more calories than cheese - pumpkin seed has 446 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Cheese has a macronutrient ratio of 25:0:75 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Pumpkin Seeds | |
|---|---|---|
| Protein | 25% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 75% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cheese has 100% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than cheese - pumpkin seed has 18.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both pumpkin seeds and cheese are high in protein. Cheese has 27% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and pumpkin seed has 77% less saturated fat than cheese - pumpkin seed has 3.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and cheese contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than pumpkin seed - cheese has 21iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Cheese and pumpkin seeds contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cheese and pumpkin seeds contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and Vitamin B12. Both cheese and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cheese | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.034 MG |
| Riboflavin | 0.318 MG | 0.052 MG |
| Niacin | 0.114 MG | 0.286 MG |
| Pantothenic acid | 0.249 MG | 0.056 MG |
| Vitamin B6 | 0.061 MG | 0.037 MG |
| Folate | 13 UG | 9 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both pumpkin seeds and cheese are high in calcium. Cheese has 10 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 461% more iron than cheese - pumpkin seed has 3.3mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 981% more potassium than cheese - pumpkin seed has 919mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Cheese | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.077 G |
| Total | 0.332 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cheese per 100 grams.
| Cheese | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.532 G | 8.759 G |
| Total | 0.532 G | 8.759 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheese or Pumpkin Seeds .
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cheese g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or cheese contain more calories in 100 grams?Both pumpkin seeds and cheese are high in calories. Pumpkin seed has 20% more calories than cheese - pumpkin seed has 446 calories in 100g and cheese has 384 calories.
Does pumpkin seeds or cheese have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cheese has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does pumpkin seeds or cheese contain more calcium?
Both pumpkin seeds and cheese are high in calcium. Cheese has 10 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cheese has 659mg of calcium.
Does pumpkin seeds or cheese contain more iron?
Pumpkin seed is an abundant source of iron and it has 460% more iron than cheese - pumpkin seed has 3.3mg of iron in 100 grams and cheese has 0.59mg of iron.
Does pumpkin seeds or cheese contain more potassium?
Pumpkin seed is a rich source of potassium and it has 980% more potassium than cheese - pumpkin seed has 919mg of potassium in 100 grams and cheese has 85mg of potassium.