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Pumpkin seed vs Cocoa solids - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 4.4g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Pumpkin seed Cocoa solids
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 ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Cocoa solids
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
3
Pumpkin seed
11
Cocoa solids
Mineral Summary Score
86
Pumpkin seed
213
Cocoa solids

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 Zinc +51.2%
Contains less Sodium -14.3%
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%
Contains more Zinc +51.2%
Contains less Sodium -14.3%
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%

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
111%
Pumpkin seed
118%
Cocoa solids
Carbohydrates
54%
Pumpkin seed
58%
Cocoa solids
Fats
90%
Pumpkin seed
63%
Cocoa solids

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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 Pumpkin seed Cocoa solids Opinion
Calories 446 228 Pumpkin seed
Protein 18.55 19.6 Cocoa solids
Fats 19.4 13.7 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 57.9 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 13.86 Cocoa solids
Calcium 55 128 Cocoa solids
Potassium 919 1524 Cocoa solids
Magnesium 262 499 Cocoa solids
Sugars 1.75 Cocoa solids
Fiber 18.4 37 Cocoa solids
Copper 0.69 3.788 Cocoa solids
Zinc 10.3 6.81 Pumpkin seed
Starch
Phosphorus 92 734 Cocoa solids
Sodium 18 21 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.1 Cocoa solids
Vitamin D 0 0
Vitamin B1 0.034 0.078 Cocoa solids
Vitamin B2 0.052 0.241 Cocoa solids
Vitamin B3 0.286 2.185 Cocoa solids
Vitamin B5 0.056 0.254 Cocoa solids
Vitamin B6 0.037 0.118 Cocoa solids
Vitamin B12 0 0
Vitamin K 2.5 Cocoa solids
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 8.07 Pumpkin seed
Monounsaturated Fat 6.032 4.57 Pumpkin seed
Polyunsaturated fat 8.844 0.44 Pumpkin seed
Tryptophan 0.326 0.293 Pumpkin seed
Threonine 0.683 0.776 Cocoa solids
Isoleucine 0.956 0.76 Pumpkin seed
Leucine 1.572 1.189 Pumpkin seed
Lysine 1.386 0.983 Pumpkin seed
Methionine 0.417 0.202 Pumpkin seed
Phenylalanine 0.924 0.941 Cocoa solids
Valine 1.491 1.177 Pumpkin seed
Histidine 0.515 0.339 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.