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.
Infographic
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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
Contains
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Iron
+142.3%
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Copper
+49%
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Phosphorus
+123.9%
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Potassium
+64.4%
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Magnesium
+79.5%
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Zinc
+412.4%
Contains
less
Sodium
-25%
Equal in Calcium - 55
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Iron
+142.3%
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Copper
+49%
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Phosphorus
+123.9%
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Potassium
+64.4%
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Magnesium
+79.5%
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Zinc
+412.4%
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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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Vitamin B3
+153.5%
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Vitamin B5
+430.4%
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Vitamin B6
+13.5%
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Vitamin B12
+∞%
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Vitamin A
+24%
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
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Vitamin B3
+153.5%
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Vitamin B5
+430.4%
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Vitamin B6
+13.5%
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Vitamin B12
+∞%
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Vitamin A
+24%
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Vitamin B1
+36%
Equal in Vitamin B2 - 0.052
Comparison summary table
Pay attention to 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 Sugar |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 546kcal | 446kcal |
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| Protein | 4.88g | 18.55g |
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| Fats | 31.28g | 19.4g |
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| Vitamin C | mg | 0.3mg |
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| Net carbs | 54.17g | 35.35g |
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| Carbs | 61.17g | 53.75g |
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| Cholesterol | 8mg | 0mg |
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| Vitamin D | IU | 0IU |
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| Iron | 8.02mg | 3.31mg |
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| Calcium | 56mg | 55mg |
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| Potassium | 559mg | 919mg |
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| Magnesium | 146mg | 262mg |
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| Sugar | 47.9g | g |
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| Fiber | 7g | 18.4g |
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| Copper | 1.028mg | 0.69mg |
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| Zinc | 2.01mg | 10.3mg |
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| Starch | g | g | |
| Phosphorus | 206mg | 92mg |
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| Sodium | 24mg | 18mg |
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| Vitamin A | 50IU | 62IU |
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| Vitamin E | 0.54mg | mg |
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| Vitamin D | µg | 0µg |
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| Vitamin B1 | 0.025mg | 0.034mg |
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| Vitamin B2 | 0.05mg | 0.052mg |
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| Vitamin B3 | 0.725mg | 0.286mg |
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| Vitamin B5 | 0.297mg | 0.056mg |
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| Vitamin B6 | 0.042mg | 0.037mg |
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| Vitamin B12 | 0.23µg | 0µg |
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| Vitamin K | 8.1µg | µg |
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| Folate | µg | 9µg |
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| Trans Fat | 0.112g | g |
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| Saturated Fat | 18.519g | 3.67g |
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| Monounsaturated Fat | 9.54g | 6.032g |
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| Polyunsaturated fat | 1.092g | 8.844g |
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| Tryptophan | mg | 0.326mg |
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| Threonine | mg | 0.683mg |
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| Isoleucine | mg | 0.956mg |
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| Leucine | mg | 1.572mg |
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| Lysine | mg | 1.386mg |
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| Methionine | mg | 0.417mg |
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| Phenylalanine | mg | 0.924mg |
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| Valine | mg | 1.491mg |
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| Histidine | mg | 0.515mg |
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| Fructose | 0g | g |
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Which food is preferable for your diet?
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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
29%
111%
Carbohydrates
61%
54%
Fats
144%
90%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (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 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?
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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.