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  6. Chocolate milk vs. Pumpkin seeds

Chocolate milk vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between chocolate milk and pumpkin seeds

  • Chocolate milk has more vitamin B12, vitamin D, and vitamin B2; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 90% more than chocolate milk.

Food varieties used in this article are Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chocolate milk vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +103.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1915.4%
Contains more PotassiumPotassium +450.3%
Contains more IronIron +1279.2%
Contains more CopperCopper +961.5%
Contains more ZincZinc +2412.2%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +544.2%
~equal in Phosphorus ~92mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B5Vitamin B5 +426.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more FolateFolate +80%
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B6 ~0.037mg

All nutrients comparison - raw data values

Nutrient Chocolate milk Pumpkin seeds DV% diff.
Zinc 0.41mg 10.3mg 90%
Fiber 0.8g 18.4g 70%
Copper 0.065mg 0.69mg 69%
Magnesium 13mg 262mg 59%
Polyunsaturated fat 0.124g 8.844g 58%
Iron 0.24mg 3.31mg 38%
Protein 3.17g 18.55g 31%
Fats 3.39g 19.4g 25%
Potassium 167mg 919mg 22%
Calories 83kcal 446kcal 18%
Manganese 0.077mg 0.496mg 18%
Carbs 10.34g 53.75g 14%
Vitamin B12 0.33µg 0µg 14%
Monounsaturated fat 0.99g 6.032g 13%
Vitamin B2 0.162mg 0.052mg 8%
Saturated fat 2.104g 3.67g 7%
Vitamin D 1.3µg 0µg 7%
Calcium 112mg 55mg 6%
Vitamin D 51IU 0IU 6%
Vitamin B5 0.295mg 0.056mg 5%
Cholesterol 12mg 0mg 4%
Choline 17mg 3%
Selenium 1.9µg 3%
Vitamin A 27µg 3µg 3%
Sodium 60mg 18mg 2%
Vitamin C 0.9mg 0.3mg 1%
Vitamin B3 0.125mg 0.286mg 1%
Folate 5µg 9µg 1%
Phosphorus 101mg 92mg 1%
Net carbs 9.54g 35.35g N/A
Sugar 9.54g N/A
Vitamin E 0.07mg 0%
Vitamin B1 0.037mg 0.034mg 0%
Vitamin B6 0.04mg 0.037mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.041mg 0.326mg 0%
Threonine 0.135mg 0.683mg 0%
Isoleucine 0.164mg 0.956mg 0%
Leucine 0.3mg 1.572mg 0%
Lysine 0.265mg 1.386mg 0%
Methionine 0.083mg 0.417mg 0%
Phenylalanine 0.164mg 0.924mg 0%
Valine 0.208mg 1.491mg 0%
Histidine 0.096mg 0.515mg 0%
Caffeine 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1728.9%
Contains more ProteinProtein +485.2%
Contains more FatsFats +472.3%
Contains more CarbsCarbs +419.8%
Contains more OtherOther +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Mono. FatMonounsaturated fat +509.3%
Contains more Poly. FatPolyunsaturated fat +7032.3%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.