Chocolate vs Pumpkin seed - In-Depth Nutrition Comparison
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A recap on differences between Chocolate and Pumpkin seed
- Chocolate has more Iron, Manganese, Copper and Phosphorus, however Pumpkin seed is higher in Zinc, Fiber, Magnesium, Potassium and Vitamin B12.
- Pumpkin seed covers your daily Zinc needs 75% more than Chocolate.
- Pumpkin seed contains 5 times less Saturated Fat than Chocolate. Chocolate contains 18.519g of Saturated Fat, while Pumpkin seed contains 3.67g.
Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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
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Contains
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Iron
+142.3%
Contains
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Copper
+49%
Contains
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Phosphorus
+123.9%
Contains
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Potassium
+64.4%
Contains
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Magnesium
+79.5%
Contains
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Zinc
+412.4%
Contains
less
Sodium
-25%
Equal in Calcium - 55
Contains
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Iron
+142.3%
Contains
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Copper
+49%
Contains
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Phosphorus
+123.9%
Contains
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Potassium
+64.4%
Contains
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Magnesium
+79.5%
Contains
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Zinc
+412.4%
Contains
less
Sodium
-25%
Equal in Calcium - 55
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
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Contains
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Vitamin B3
+153.5%
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Vitamin B5
+430.4%
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Vitamin B6
+13.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+24%
Contains
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
Contains
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Vitamin B3
+153.5%
Contains
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Vitamin B5
+430.4%
Contains
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Vitamin B6
+13.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+24%
Contains
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
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
10
4
Mineral Summary Score
120
120
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
29%
111%
Carbohydrates
61%
54%
Fats
144%
90%
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.
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| Lower in Cholesterol |
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| Lower in Sugars |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Pumpkin seed contains less Sugars (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 14.849g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
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It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
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It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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 | |
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Opinion |
| Calories | 546 | 446 |
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| Protein | 4.88 | 18.55 |
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| Fats | 31.28 | 19.4 |
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| Vitamin C | 0.3 |
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| Carbs | 61.17 | 53.75 |
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| Cholesterol | 8 | 0 |
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| Vitamin D | 0 |
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| Iron | 8.02 | 3.31 |
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| Calcium | 56 | 55 |
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| Potassium | 559 | 919 |
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| Magnesium | 146 | 262 |
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| Sugars | 47.9 |
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| Fiber | 7 | 18.4 |
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| Copper | 1.028 | 0.69 |
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| Zinc | 2.01 | 10.3 |
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| Starch | |||
| Phosphorus | 206 | 92 |
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| Sodium | 24 | 18 |
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| Vitamin A | 50 | 62 |
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| Vitamin E | 0.54 |
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| Vitamin D | 0 |
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| Vitamin B1 | 0.025 | 0.034 |
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| Vitamin B2 | 0.05 | 0.052 |
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| Vitamin B3 | 0.725 | 0.286 |
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| Vitamin B5 | 0.297 | 0.056 |
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| Vitamin B6 | 0.042 | 0.037 |
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| Vitamin B12 | 0.23 | 0 |
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| Vitamin K | 8.1 |
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| Folate | 9 |
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| Trans Fat | 0.112 |
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| Saturated Fat | 18.519 | 3.67 |
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| Monounsaturated Fat | 9.54 | 6.032 |
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| Polyunsaturated fat | 1.092 | 8.844 |
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| Tryptophan | 0.326 |
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| Threonine | 0.683 |
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| Isoleucine | 0.956 |
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| Leucine | 1.572 |
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| Lysine | 1.386 |
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| Methionine | 0.417 |
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| Phenylalanine | 0.924 |
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| Valine | 1.491 |
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| Histidine | 0.515 |
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| Fructose | 0 |
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