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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% 3% 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% 3.7% 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 +24%
Contains more Vitamin B1Vitamin B1 +36%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Pumpkin seeds
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Pumpkin seeds Opinion
Calories 546kcal 446kcal Chocolate
Protein 4.88g 18.55g Pumpkin seeds
Fats 31.28g 19.4g Chocolate
Vitamin C 0.3mg Pumpkin seeds
Net carbs 54.17g 35.35g Chocolate
Carbs 61.17g 53.75g Chocolate
Cholesterol 8mg 0mg Pumpkin seeds
Magnesium 146mg 262mg Pumpkin seeds
Calcium 56mg 55mg Chocolate
Potassium 559mg 919mg Pumpkin seeds
Iron 8.02mg 3.31mg Chocolate
Sugar 47.9g Pumpkin seeds
Fiber 7g 18.4g Pumpkin seeds
Copper 1.028mg 0.69mg Chocolate
Zinc 2.01mg 10.3mg Pumpkin seeds
Phosphorus 206mg 92mg Chocolate
Sodium 24mg 18mg Pumpkin seeds
Vitamin A 50IU 62IU Pumpkin seeds
Vitamin A 2µg 3µg Pumpkin seeds
Vitamin E 0.54mg Chocolate
Manganese 1.419mg 0.496mg Chocolate
Selenium 3µg Chocolate
Vitamin B1 0.025mg 0.034mg Pumpkin seeds
Vitamin B2 0.05mg 0.052mg Pumpkin seeds
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 Chocolate
Folate 9µg Pumpkin seeds
Trans Fat 0.112g Pumpkin seeds
Saturated Fat 18.519g 3.67g Pumpkin seeds
Monounsaturated Fat 9.54g 6.032g Chocolate
Polyunsaturated fat 1.092g 8.844g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds
Omega-3 - EPA 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Chocolate
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
116%
Chocolate
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds 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?
Chocolate
Chocolate is relatively richer in minerals
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

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.