Cheddar Cheese vs. Pumpkin Seeds
Nutrition comparison of Cheddar 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
cheddar cheese
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and pumpkin seeds:
- Both pumpkin seeds and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, pumpkin seed contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cheddar cheese has more dpa than pumpkin seed.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) 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 cheddar cheese are high in calories. Pumpkin seed has 11% more calories than cheddar cheese - pumpkin seed has 446 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Pumpkin Seeds | |
|---|---|---|
| Protein | 23% | 16% |
| Carbohydrates | 3% | 46% |
| Fat | 74% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cheddar cheese has 94% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - pumpkin seed has 18.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and pumpkin seeds contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and cheddar cheese are high in protein. Cheddar cheese has 23% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and pumpkin seed has 81% less saturated fat than cheddar cheese - pumpkin seed has 3.7g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and cheddar cheese contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 111 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than pumpkin seed - cheddar cheese has 24iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than pumpkin seed - cheddar cheese has 0.71mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cheddar cheese and pumpkin seeds contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cheddar cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, pumpkin seed contains more niacin. Both cheddar cheese and pumpkin seeds contain significant amounts of thiamin and Vitamin B6.
| Cheddar Cheese | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.034 MG |
| Riboflavin | 0.428 MG | 0.052 MG |
| Niacin | 0.059 MG | 0.286 MG |
| Pantothenic acid | 0.41 MG | 0.056 MG |
| Vitamin B6 | 0.066 MG | 0.037 MG |
| Folate | 27 UG | 9 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both pumpkin seeds and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 22 times more iron than cheddar cheese - pumpkin seed has 3.3mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 11 times more potassium than cheddar cheese - pumpkin seed has 919mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than pumpkin seed per 100 grams. Both cheddar cheese and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.077 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 8.759 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cheddar 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 % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheddar cheese contain more calories in 100 grams?Both pumpkin seeds and cheddar cheese are high in calories. Pumpkin seed has 10% more calories than cheddar cheese - pumpkin seed has 446 calories in 100g and cheddar cheese has 403 calories.
Does pumpkin seeds or cheddar cheese have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does pumpkin seeds or cheddar cheese contain more calcium?
Both pumpkin seeds and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does pumpkin seeds or cheddar cheese contain more iron?
Pumpkin seed is an abundant source of iron and it has 22 times more iron than cheddar cheese - pumpkin seed has 3.3mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does pumpkin seeds or cheddar cheese contain more potassium?
Pumpkin seed is a rich source of potassium and it has 11 times more potassium than cheddar cheese - pumpkin seed has 919mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.