Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Chocolate
  5. Compare
  6. Chocolate vs. Seed

Chocolate vs. Seed — In-Depth Nutrition Comparison

Compare

How are Chocolate and Seed different?

  • Seed is higher than Chocolate in Fiber, Selenium, Phosphorus, Calcium, Manganese, Vitamin B3, Vitamin B1, Magnesium, and Zinc.
  • Seed covers your daily need of Fiber 110% more than Chocolate.
  • Chocolate contains 6 times more Saturated Fat than Seed. Chocolate contains 18.519g of Saturated Fat, while Seed contains 3.33g.

Chocolate, dark, 45- 59% cacao solids and Seeds, chia seeds, dried types were used in this article.

Infographic

Chocolate vs Seed infographic
Infographic link

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.
Chocolate
Chocolate
3
:
7
Seed
Seed
Contains more Potassium +37.3%
Contains more Copper +11.3%
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Contains more Manganese +91.9%
Contains more Selenium +1740%
Equal in Iron - 7.72
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Contains more Manganese +91.9%
Contains more Selenium +1740%
Equal in Iron - 7.72

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.
Chocolate
Chocolate
5
:
6
Seed
Seed
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Equal in Vitamin A - 54
Equal in Vitamin E - 0.5
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Equal in Vitamin A - 54
Equal in Vitamin E - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
2
:
3
Seed
Seed
Contains more Carbs +45.2%
Contains more Protein +238.9%
Contains more Water +497.9%
Contains more Other +182.4%
Equal in Fats - 30.74
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +45.2%
Contains more Protein +238.9%
Contains more Water +497.9%
Contains more Other +182.4%
Equal in Fats - 30.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +313.2%
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +2067.1%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +313.2%
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +2067.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Seed Opinion
Net carbs 54.17g 7.72g Chocolate
Protein 4.88g 16.54g Seed
Fats 31.28g 30.74g Chocolate
Carbs 61.17g 42.12g Chocolate
Calories 546kcal 486kcal Chocolate
Sugar 47.9g Seed
Fiber 7g 34.4g Seed
Calcium 56mg 631mg Seed
Iron 8.02mg 7.72mg Chocolate
Magnesium 146mg 335mg Seed
Phosphorus 206mg 860mg Seed
Potassium 559mg 407mg Chocolate
Sodium 24mg 16mg Seed
Zinc 2.01mg 4.58mg Seed
Copper 1.028mg 0.924mg Chocolate
Manganese 1.419mg 2.723mg Seed
Selenium 3µg 55.2µg Seed
Vitamin A 50IU 54IU Seed
Vitamin A RAE 2µg Chocolate
Vitamin E 0.54mg 0.5mg Chocolate
Vitamin C 1.6mg Seed
Vitamin B1 0.025mg 0.62mg Seed
Vitamin B2 0.05mg 0.17mg Seed
Vitamin B3 0.725mg 8.83mg Seed
Vitamin B5 0.297mg Chocolate
Vitamin B6 0.042mg Chocolate
Folate 49µg Seed
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg Chocolate
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 8mg 0mg Seed
Trans Fat 0.112g 0.14g Chocolate
Saturated Fat 18.519g 3.33g Seed
Omega-3 - EPA 0.001g Chocolate
Monounsaturated Fat 9.54g 2.309g Chocolate
Polyunsaturated fat 1.092g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g 5.835g Seed
Omega-3 - ALA 0.085g 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Chocolate
Chocolate vs Sugar substitute
Sugar substitute
Chocolate
Chocolate vs Butter
Butter
Chocolate
Chocolate vs Milk
Milk
Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed

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%
Chocolate
35%
Seed
Minerals Daily Need Coverage Score
116%
Chocolate
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.189g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.