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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

Chocolate vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +142.3%
Contains more Copper +49%
Contains more Phosphorus +123.9%
Contains more Potassium +64.4%
Contains more Magnesium +79.5%
Contains more Zinc +412.4%
Contains less Sodium -25%
Equal in Calcium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +142.3%
Contains more Copper +49%
Contains more Phosphorus +123.9%
Contains more Potassium +64.4%
Contains more Magnesium +79.5%
Contains more 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
:
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +36%
Equal in Vitamin B2 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +24%
Contains more 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.
Chocolate Pumpkin seed
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Chocolate Pumpkin seed Opinion
Calories 546kcal 446kcal Chocolate
Protein 4.88g 18.55g Pumpkin seed
Fats 31.28g 19.4g Chocolate
Vitamin C mg 0.3mg Pumpkin seed
Net carbs 54.17g 35.35g Chocolate
Carbs 61.17g 53.75g Chocolate
Cholesterol 8mg 0mg Pumpkin seed
Vitamin D IU 0IU Pumpkin seed
Iron 8.02mg 3.31mg Chocolate
Calcium 56mg 55mg Chocolate
Potassium 559mg 919mg Pumpkin seed
Magnesium 146mg 262mg Pumpkin seed
Sugar 47.9g g Pumpkin seed
Fiber 7g 18.4g Pumpkin seed
Copper 1.028mg 0.69mg Chocolate
Zinc 2.01mg 10.3mg Pumpkin seed
Starch g g
Phosphorus 206mg 92mg Chocolate
Sodium 24mg 18mg Pumpkin seed
Vitamin A 50IU 62IU Pumpkin seed
Vitamin E 0.54mg mg Chocolate
Vitamin D µg 0µg Pumpkin seed
Vitamin B1 0.025mg 0.034mg Pumpkin seed
Vitamin B2 0.05mg 0.052mg Pumpkin seed
Vitamin B3 0.725mg 0.286mg Chocolate
Vitamin B5 0.297mg 0.056mg Chocolate
Vitamin B6 0.042mg 0.037mg Chocolate
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg µg Chocolate
Folate µg 9µg Pumpkin seed
Trans Fat 0.112g g Pumpkin seed
Saturated Fat 18.519g 3.67g Pumpkin seed
Monounsaturated Fat 9.54g 6.032g Chocolate
Polyunsaturated fat 1.092g 8.844g Pumpkin seed
Tryptophan mg 0.326mg Pumpkin seed
Threonine mg 0.683mg Pumpkin seed
Isoleucine mg 0.956mg Pumpkin seed
Leucine mg 1.572mg Pumpkin seed
Lysine mg 1.386mg Pumpkin seed
Methionine mg 0.417mg Pumpkin seed
Phenylalanine mg 0.924mg Pumpkin seed
Valine mg 1.491mg Pumpkin seed
Histidine mg 0.515mg Pumpkin seed
Fructose 0g g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Chocolate
4
Pumpkin seed
Mineral Summary Score
120
Chocolate
120
Pumpkin seed

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%
Chocolate
111%
Pumpkin seed
Carbohydrates
61%
Chocolate
54%
Pumpkin seed
Fats
144%
Chocolate
90%
Pumpkin seed

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 14.849g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Pumpkin seed - 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.