Feta Cheese vs. Pumpkin Seeds
Nutrition comparison of Feta 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
feta cheese
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and pumpkin seeds:
- Both pumpkin seeds and feta cheese are high in calcium, calories and protein.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) 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 feta cheese are high in calories. Pumpkin seed has 68% more calories than feta cheese - pumpkin seed has 446 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 46% |
| Fat | 73% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and feta cheese has 93% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - pumpkin seed has 18.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both pumpkin seeds and feta cheese are high in protein. Pumpkin seed has 31% more protein than feta cheese - pumpkin seed has 18.6g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and pumpkin seed has 72% less saturated fat than feta cheese - pumpkin seed has 3.7g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and feta cheese contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 40 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than pumpkin seed - feta cheese has 16iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Feta cheese and pumpkin seeds contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Feta cheese and pumpkin seeds contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.154 MG | 0.034 MG |
| Riboflavin | 0.844 MG | 0.052 MG |
| Niacin | 0.991 MG | 0.286 MG |
| Pantothenic acid | 0.967 MG | 0.056 MG |
| Vitamin B6 | 0.424 MG | 0.037 MG |
| Folate | 32 UG | 9 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both pumpkin seeds and feta cheese are high in calcium. Feta cheese has 796% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 409% more iron than feta cheese - pumpkin seed has 3.3mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 13 times more potassium than feta cheese - pumpkin seed has 919mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Feta Cheese | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.077 G |
| Total | 0.265 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.326 G | 8.759 G |
| Total | 0.326 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Feta Cheese g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or feta cheese contain more calories in 100 grams?Both pumpkin seeds and feta cheese are high in calories. Pumpkin seed has 70% more calories than feta cheese - pumpkin seed has 446 calories in 100g and feta cheese has 265 calories.
Does pumpkin seeds or feta cheese have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and feta cheese has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does pumpkin seeds or feta cheese contain more calcium?
Both pumpkin seeds and feta cheese are high in calcium. Feta cheese has 800% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does pumpkin seeds or feta cheese contain more iron?
Pumpkin seed is an abundant source of iron and it has 410% more iron than feta cheese - pumpkin seed has 3.3mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does pumpkin seeds or feta cheese contain more potassium?
Pumpkin seed is a rich source of potassium and it has 13 times more potassium than feta cheese - pumpkin seed has 919mg of potassium in 100 grams and feta cheese has 62mg of potassium.