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  6. Chocolate vs. Pumpkin seeds

Chocolate vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between chocolate and pumpkin seeds

  • Chocolate has more iron, manganese, copper, phosphorus, and vitamin B12; however, pumpkin seeds are higher in zinc, fiber, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 75% more than chocolate.
  • Pumpkin seeds have 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

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 IronIron +142.3%
Contains more CopperCopper +49%
Contains more PhosphorusPhosphorus +123.9%
Contains more ManganeseManganese +186.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +79.5%
Contains more PotassiumPotassium +64.4%
Contains more ZincZinc +412.4%
Contains less SodiumSodium -25%
~equal in Calcium ~55mg

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +153.5%
Contains more Vitamin B5Vitamin B5 +430.4%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +36%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate Pumpkin seeds DV% diff.
Zinc 2.01mg 10.3mg 75%
Saturated fat 18.519g 3.67g 67%
Iron 8.02mg 3.31mg 59%
Polyunsaturated fat 1.092g 8.844g 52%
Fiber 7g 18.4g 46%
Manganese 1.419mg 0.496mg 40%
Copper 1.028mg 0.69mg 38%
Magnesium 146mg 262mg 28%
Protein 4.88g 18.55g 27%
Fats 31.28g 19.4g 18%
Phosphorus 206mg 92mg 16%
Potassium 559mg 919mg 11%
Caffeine 43mg 11%
Vitamin B12 0.23µg 0µg 10%
Monounsaturated fat 9.54g 6.032g 9%
Vitamin K 8.1µg 7%
Selenium 3µg 5%
Vitamin B5 0.297mg 0.056mg 5%
Calories 546kcal 446kcal 5%
Vitamin E 0.54mg 4%
Vitamin B3 0.725mg 0.286mg 3%
Cholesterol 8mg 0mg 3%
Folate 9µg 2%
Carbs 61.17g 53.75g 2%
Vitamin B1 0.025mg 0.034mg 1%
Vitamin C 0.3mg 0%
Net carbs 54.17g 35.35g N/A
Calcium 56mg 55mg 0%
Sugar 47.9g N/A
Sodium 24mg 18mg 0%
Vitamin A 2µg 3µg 0%
Vitamin B2 0.05mg 0.052mg 0%
Vitamin B6 0.042mg 0.037mg 0%
Trans fat 0.112g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 FatsFats +61.2%
Contains more CarbsCarbs +13.8%
Contains more ProteinProtein +280.1%
Contains more WaterWater +363.9%
Contains more OtherOther +123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 more Mono. FatMonounsaturated fat +58.2%
Contains less Sat. FatSaturated fat -80.2%
Contains more Poly. FatPolyunsaturated fat +709.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.