Chocolate vs. Pumpkin seed — In-Depth Nutrition Comparison
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A recap on differences between Chocolate and Pumpkin seed
- Chocolate has more Iron, Manganese, Copper, Phosphorus, and Vitamin B12, however, Pumpkin seed is higher in Zinc, Fiber, Magnesium, and Potassium.
- Pumpkin seed covers your daily Zinc needs 75% more than Chocolate.
- Pumpkin seed has less Saturated Fat.
Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+142.3%
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Phosphorus
+123.9%
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Copper
+49%
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Manganese
+186.1%
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Magnesium
+79.5%
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Potassium
+64.4%
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Sodium
-25%
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Zinc
+412.4%
Equal in Calcium - 55
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Iron
+142.3%
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Phosphorus
+123.9%
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Copper
+49%
Contains
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Manganese
+186.1%
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Magnesium
+79.5%
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Potassium
+64.4%
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Sodium
-25%
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Zinc
+412.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin B3
+153.5%
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Vitamin B5
+430.4%
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Vitamin B6
+13.5%
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Vitamin B12
+∞%
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Vitamin A
+24%
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
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Vitamin B3
+153.5%
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Vitamin B5
+430.4%
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Vitamin B6
+13.5%
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Vitamin B12
+∞%
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Vitamin A
+24%
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+61.2%
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Carbs
+13.8%
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Protein
+280.1%
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Water
+363.9%
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Other
+123.5%
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Fats
+61.2%
Contains
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Carbs
+13.8%
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Protein
+280.1%
Contains
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Water
+363.9%
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Other
+123.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+58.2%
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Saturated Fat
-80.2%
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Polyunsaturated fat
+709.9%
Saturated Fat:
18.519 g
Monounsaturated Fat:
9.54 g
Polyunsaturated fat:
1.092 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
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Monounsaturated Fat
+58.2%
Contains
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Saturated Fat
-80.2%
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Polyunsaturated fat
+709.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 54.17g | 35.35g |
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| Protein | 4.88g | 18.55g |
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| Fats | 31.28g | 19.4g |
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| Carbs | 61.17g | 53.75g |
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| Calories | 546kcal | 446kcal |
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| Sugar | 47.9g |
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| Fiber | 7g | 18.4g |
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| Calcium | 56mg | 55mg |
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| Iron | 8.02mg | 3.31mg |
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| Magnesium | 146mg | 262mg |
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| Phosphorus | 206mg | 92mg |
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| Potassium | 559mg | 919mg |
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| Sodium | 24mg | 18mg |
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| Zinc | 2.01mg | 10.3mg |
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| Copper | 1.028mg | 0.69mg |
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| Manganese | 1.419mg | 0.496mg |
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| Selenium | 3µg |
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| Vitamin A | 50IU | 62IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 0.54mg |
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| Vitamin C | 0.3mg |
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| Vitamin B1 | 0.025mg | 0.034mg |
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| Vitamin B2 | 0.05mg | 0.052mg |
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| Vitamin B3 | 0.725mg | 0.286mg |
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| Vitamin B5 | 0.297mg | 0.056mg |
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| Vitamin B6 | 0.042mg | 0.037mg |
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| Folate | 9µg |
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| Vitamin B12 | 0.23µg | 0µg |
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| Vitamin K | 8.1µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Cholesterol | 8mg | 0mg |
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| Trans Fat | 0.112g |
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| Saturated Fat | 18.519g | 3.67g |
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| Omega-3 - EPA | 0.001g |
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| Monounsaturated Fat | 9.54g | 6.032g |
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| Polyunsaturated fat | 1.092g | 8.844g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
4%
Minerals Daily Need Coverage Score
116%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 14.849g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.