Cheese CottagevsPumpkin and Squash Seeds
Cheese Cottage has 84 calories and 11g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cottage vs Pumpkin and Squash Seeds
Go with Cheese Cottage at just 84 kcal per 100g — 85% fewer calories.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Cheese Cottage is the heart-friendlier option with lower saturated fat.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Cheese Cottage provides 103mg of calcium per 100g — a much better source for bone health.
Cheese Cottage has only 4.3g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Cheese Cottage
No major nutritional red flags stand out per 100g.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cottage Lowfat 2% Milkfat | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 84kcal4% | 559kcal28% | <0.1kcal |
| Protein | 11g22% | 30g60% | <0.1g |
| Total Fat | 2.3g3% | 49g63% | <0.1g |
| Saturated Fat | 1.3g6% | 8.7g43% | <0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.3g2% | 11g4% | <0.1g |
| Dietary Fiber | — | 6.0g21% | — |
| Sugars | — | 1.4g | — |
| ✨Vitamins | |||
| Vitamin A | 69mcg8% | 1.0mcg0% | +68mcg |
| Vitamin C | — | 1.9mg2% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | <0.1mg3% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0mcg0% | +0.42mcg |
| Folate | 10mcg3% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | <0.1mg1% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 321mg14% | 7.0mg0% | +314mg |
| Calcium | 103mg8% | 46mg4% | +57mg |
| Iron | 0.13mg1% | 8.8mg49% | <0.1mg |
| Potassium | 120mg3% | 809mg17% | <0.1mg |
| Phosphorus | 148mg12% | 1230mg98% | <0.1mg |
| Magnesium | 8.9mg2% | 592mg141% | <0.1mg |
| Zinc | 0.61mg6% | 7.8mg71% | <0.1mg |
| Copper | <0.1mg3% | 1.3mg149% | <0.1mg |
| Manganese | <0.1mg1% | 4.5mg197% | <0.1mg |
| Selenium | 15mcg27% | 9.4mcg17% | +5.2mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 565% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cheese Cottage is the leaner option with 2.3g of total fat per 100g compared to 49g. Cheese Cottage has less saturated fat (1.26g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Vitamin A (Cheese Cottage: 69mcg vs 1mcg), Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 0.09mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Pumpkin and Squash Seeds: 4.54mg vs 0.015mg), Iron (Pumpkin and Squash Seeds: 8.82mg vs 0.13mg), Sodium (Cheese Cottage: 321mg vs 7mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cheese Cottage fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Cheese Cottage fits a low-fat diet. Pumpkin and Squash Seeds fits a low-sodium diet. Pumpkin and Squash Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cottage or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Cheese Cottage or Pumpkin and Squash Seeds?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 559 kcal.
- Is Cheese Cottage or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Cheese Cottage has 84 calories and 11g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cottage or Pumpkin and Squash Seeds?
- Cheese Cottage is leaner with 2.3g of fat per 100g compared to 49g.