Compare American Singles Cheese: Nutrition Facts and Health Profile vs Pumpkin Seeds: Nutrition Facts & Health Benefits
American Singles Cheese: Nutrition Facts and Health Profile
Dairy & Eggs
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Iron
1.3 MG
✓9 MG
Magnesium
✓34.6 MG
0 MG
Phosphorus
✓880 MG
0 MG
Potassium
212 MG
✓700 MG
Sodium
✓1420 MG
17 MG
Zinc
✓2.4 MG
0 MG
Copper, Cu
0 MG
0 MG
Iodine, I
✓52.5 UG
0 UG
Monounsaturated Fat
✓4.9 G
0 G
Manganese, Mn
✓0.1 MG
0 MG
Retinol
✓156 UG
0 UG
Vitamin D2 (ergocalciferol)
0 UG
0 UG
Vitamin D3 (cholecalciferol)
✓4.4 UG
0 UG
Water
✓44.8 G
0 G
Cholesterol
✓73.2 MG
0 MG
Nitrogen
✓2.4 G
0 G
Saturated Fat
13.7 G
✓15 G
Total Fat
23.9 G
✓46.7 G
Ash
✓7.6 G
0 G
SFA 12:0
✓0.7 G
0 G
SFA 14:0
✓2.2 G
0 G
SFA 16:0
✓6.5 G
0 G
SFA 18:0
✓2.1 G
0 G
PUFA 18:2
✓0.6 G
0 G
Calcium
✓1500 MG
0 MG
Carbs
8.2 G
✓13.3 G
Protein
15.6 G
✓33.3 G
Vitamin A
0 MG
0 MG
Vitamin D (D2 + D3)
✓4.4 UG
0 UG
Energy (Atwater General Factors)
✓310 KCAL
0 KCAL
Energy (Atwater Specific Factors)
✓308 KCAL
0 KCAL
Vitamin D (D2 + D3), International Units
✓177 IU
0 IU
Calories
0 KCAL
✓567 KCAL
Total Sugars
0 G
0 G
Fiber
0 G
✓6.7 G
Fatty acids, total trans
0 G
0 G
Visual Comparison
Protein15.6 G vs 33.3 G
American Singles Cheese: Nutrition Facts and Health ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Calories0 vs 567
American Singles Cheese: Nutrition Facts and Health ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat23.9 vs 46.7
American Singles Cheese: Nutrition Facts and Health ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Calcium1500 vs 0
American Singles Cheese: Nutrition Facts and Health ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
Pumpkin seeds are the superior choice for overall health, as they provide a nutrient-dense profile rich in healthy fats, fiber, and essential minerals that support long-term wellness. While American Singles are a low-calorie option, they are highly processed, making pumpkin seeds a much better fuel source for sustained energy and muscle recovery if you have the caloric budget for them.