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Seed vs. Chocolate — In-Depth Nutrition Comparison

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How are Seed and Chocolate 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.
  • Seed contains 25 times more Vitamin B1 than Chocolate. Seed contains 0.62mg of Vitamin B1, while Chocolate contains 0.025mg.
  • Seed is lower in Saturated Fat.

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

Infographic

Seed vs Chocolate 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.
Seed
7
:
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%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Equal in Iron - 8.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
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%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Equal in Iron - 8.02

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.
Seed
6
:
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 50
Equal in Vitamin E - 0.54
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%
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%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 50
Equal in Vitamin E - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
Contains more Protein +238.9%
Contains more Water +497.9%
Contains more Other +182.4%
Contains more Carbs +45.2%
Equal in Fats - 31.28
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +238.9%
Contains more Water +497.9%
Contains more Other +182.4%
Contains more Carbs +45.2%
Equal in Fats - 31.28

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Chocolate
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 Seed Chocolate Opinion
Net carbs 7.72g 54.17g Chocolate
Protein 16.54g 4.88g Seed
Fats 30.74g 31.28g Chocolate
Carbs 42.12g 61.17g Chocolate
Calories 486kcal 546kcal Chocolate
Sugar 47.9g Seed
Fiber 34.4g 7g Seed
Calcium 631mg 56mg Seed
Iron 7.72mg 8.02mg Chocolate
Magnesium 335mg 146mg Seed
Phosphorus 860mg 206mg Seed
Potassium 407mg 559mg Chocolate
Sodium 16mg 24mg Seed
Zinc 4.58mg 2.01mg Seed
Copper 0.924mg 1.028mg Chocolate
Manganese 2.723mg 1.419mg Seed
Selenium 55.2µg 3µg Seed
Vitamin A 54IU 50IU Seed
Vitamin A RAE 2µg Chocolate
Vitamin E 0.5mg 0.54mg Chocolate
Vitamin C 1.6mg Seed
Vitamin B1 0.62mg 0.025mg Seed
Vitamin B2 0.17mg 0.05mg Seed
Vitamin B3 8.83mg 0.725mg Seed
Vitamin B5 0.297mg Chocolate
Vitamin B6 0.042mg Chocolate
Folate 49µg Seed
Vitamin B12 0µg 0.23µg 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 0mg 8mg Seed
Trans Fat 0.14g 0.112g Chocolate
Saturated Fat 3.33g 18.519g Seed
Omega-3 - EPA 0.001g Chocolate
Monounsaturated Fat 2.309g 9.54g Chocolate
Polyunsaturated fat 23.665g 1.092g Seed
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 5.835g 0.947g Seed
Omega-3 - ALA 17.83g 0.085g Seed

Which food is preferable for your diet?

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

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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
35%
Seed
10%
Chocolate
Minerals Daily Need Coverage Score
221%
Seed
116%
Chocolate

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