Cheese MozzarellavsPumpkin and Squash Seeds
Cheese Mozzarella has 299 calories and 22g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Pumpkin and Squash Seeds
Go with Cheese Mozzarella at just 299 kcal per 100g — 47% fewer calories.
Cheese Mozzarella will keep you satisfied longer with 22.2g protein, 22.1g fat — fat and protein slow digestion while fiber adds bulk.
Cheese Mozzarella packs 22.2g of protein per 100g (30% of calories from protein) — the better pick for muscle growth and recovery.
Pumpkin and Squash Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg 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 Mozzarella Whole Milk | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 559kcal28% | <0.1kcal |
| Protein | 22g44% | 30g60% | <0.1g |
| Total Fat | 22g28% | 49g63% | <0.1g |
| Saturated Fat | 14g70% | 8.7g43% | +5.2g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 11g4% | <0.1g |
| Dietary Fiber | 0g0% | 6.0g21% | <0.1g |
| Sugars | 0g | 1.4g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 1.0mcg0% | +178mcg |
| Vitamin C | 0mg0% | 1.9mg2% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | 2.2mg15% | <0.1mg |
| Vitamin K | 2.3mcg2% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.15mg12% | +0.13mg |
| Niacin (B3) | 0.10mg1% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 7.0mg0% | +479mg |
| Calcium | 505mg39% | 46mg4% | +459mg |
| Iron | 0.44mg2% | 8.8mg49% | <0.1mg |
| Potassium | 76mg2% | 809mg17% | <0.1mg |
| Phosphorus | 354mg28% | 1230mg98% | <0.1mg |
| Magnesium | 20mg5% | 592mg141% | <0.1mg |
| Zinc | 2.9mg27% | 7.8mg71% | <0.1mg |
| Copper | <0.1mg1% | 1.3mg149% | <0.1mg |
| Manganese | <0.1mg1% | 4.5mg197% | <0.1mg |
| Selenium | 17mcg31% | 9.4mcg17% | +7.6mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is significantly lower in calories at just 299 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 87% fewer calories, making Cheese Mozzarella the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 22.2g), but Cheese Mozzarella delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cheese Mozzarella is the leaner option with 22.1g of total fat per 100g compared to 49g. Pumpkin and Squash Seeds has less saturated fat (8.66g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella: 486mg vs 7mg), Copper (Pumpkin and Squash Seeds: 1.34mg vs 0.011mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 0.03mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Both fit a high-protein 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 Mozzarella or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 22.2g for Cheese Mozzarella.
- Which is lower in calories, Cheese Mozzarella or Pumpkin and Squash Seeds?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 559 kcal.
- Is Cheese Mozzarella or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g 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 Mozzarella or Pumpkin and Squash Seeds?
- Cheese Mozzarella is leaner with 22.1g of fat per 100g compared to 49g.
- Which has more fiber, Cheese Mozzarella or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more fiber with 6g per 100g compared to 0g.