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Chocolate vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 14.849g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 33)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Pumpkin seed
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chocolate Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Chocolate
3
Pumpkin seed
Mineral Summary Score
71
Chocolate
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +142.3%
Contains more Copper +49%
Contains more Phosphorus +123.9%
Contains more Potassium +64.4%
Contains more Magnesium +79.5%
Contains more Zinc +412.4%
Contains less Sodium -25%
Equal in Calcium - 55
Contains more Iron +142.3%
Contains more Copper +49%
Contains more Phosphorus +123.9%
Contains more Potassium +64.4%
Contains more Magnesium +79.5%
Contains more Zinc +412.4%
Contains less Sodium -25%
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +36%
Equal in Vitamin B2 - 0.052
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +36%
Equal in Vitamin B2 - 0.052

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
29%
Chocolate
111%
Pumpkin seed
Carbohydrates
61%
Chocolate
54%
Pumpkin seed
Fats
144%
Chocolate
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chocolate Pumpkin seed Opinion
Calories 546 446 Chocolate
Protein 4.88 18.55 Pumpkin seed
Fats 31.28 19.4 Chocolate
Vitamin C 0.3 Pumpkin seed
Carbs 61.17 53.75 Chocolate
Cholesterol 8 0 Pumpkin seed
Vitamin D 0 Pumpkin seed
Iron 8.02 3.31 Chocolate
Calcium 56 55 Chocolate
Potassium 559 919 Pumpkin seed
Magnesium 146 262 Pumpkin seed
Sugars 47.9 Chocolate
Fiber 7 18.4 Pumpkin seed
Copper 1.028 0.69 Chocolate
Zinc 2.01 10.3 Pumpkin seed
Starch
Phosphorus 206 92 Chocolate
Sodium 24 18 Pumpkin seed
Vitamin A 50 62 Pumpkin seed
Vitamin E 0.54 Chocolate
Vitamin D 0 Pumpkin seed
Vitamin B1 0.025 0.034 Pumpkin seed
Vitamin B2 0.05 0.052 Pumpkin seed
Vitamin B3 0.725 0.286 Chocolate
Vitamin B5 0.297 0.056 Chocolate
Vitamin B6 0.042 0.037 Chocolate
Vitamin B12 0.23 0 Chocolate
Vitamin K 8.1 Chocolate
Folic acid (B9) 0 Pumpkin seed
Trans Fat 0.112 Pumpkin seed
Saturated Fat 18.519 3.67 Pumpkin seed
Monounsaturated Fat 9.54 6.032 Chocolate
Polyunsaturated fat 1.092 8.844 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.