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Chocolate vs Seed - In-Depth Nutrition Comparison

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How are Chocolate and Seed different?

  • Seed is higher than Chocolate in Fiber, Selenium, Phosphorus, Calcium, Manganese, Vitamin B3, Vitamin B1, Magnesium, and Zinc.
  • Seed covers your daily need of Fiber 110% more than Chocolate.
  • Chocolate contains 6 times more Saturated Fat than Seed. Chocolate contains 18.519g of Saturated Fat, while Seed contains 3.33g.

Chocolate, dark, 45- 59% cacao solids and Seeds, chia seeds, dried types were used in this article.

Infographic

Chocolate vs 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
:
5
Seed
Contains more Potassium +37.3%
Contains more Copper +11.3%
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Equal in Iron - 7.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Equal in Iron - 7.72

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
:
6
Seed
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Equal in Vitamin A - 54
Equal in Vitamin E - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Equal in Vitamin A - 54
Equal in Vitamin E - 0.5

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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Seed Opinion
Net carbs 54.17g 7.72g Chocolate
Protein 4.88g 16.54g Seed
Fats 31.28g 30.74g Chocolate
Carbs 61.17g 42.12g Chocolate
Calories 546kcal 486kcal Chocolate
Starch g g
Fructose 0g g Chocolate
Sugar 47.9g g Seed
Fiber 7g 34.4g Seed
Calcium 56mg 631mg Seed
Iron 8.02mg 7.72mg Chocolate
Magnesium 146mg 335mg Seed
Phosphorus 206mg 860mg Seed
Potassium 559mg 407mg Chocolate
Sodium 24mg 16mg Seed
Zinc 2.01mg 4.58mg Seed
Copper 1.028mg 0.924mg Chocolate
Vitamin A 50IU 54IU Seed
Vitamin E 0.54mg 0.5mg Chocolate
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg 1.6mg Seed
Vitamin B1 0.025mg 0.62mg Seed
Vitamin B2 0.05mg 0.17mg Seed
Vitamin B3 0.725mg 8.83mg Seed
Vitamin B5 0.297mg mg Chocolate
Vitamin B6 0.042mg mg Chocolate
Folate µg 49µg Seed
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg µg Chocolate
Tryptophan mg 0.436mg Seed
Threonine mg 0.709mg Seed
Isoleucine mg 0.801mg Seed
Leucine mg 1.371mg Seed
Lysine mg 0.97mg Seed
Methionine mg 0.588mg Seed
Phenylalanine mg 1.016mg Seed
Valine mg 0.95mg Seed
Histidine mg 0.531mg Seed
Cholesterol 8mg 0mg Seed
Trans Fat 0.112g 0.14g Chocolate
Saturated Fat 18.519g 3.33g Seed
Monounsaturated Fat 9.54g 2.309g Chocolate
Polyunsaturated fat 1.092g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35
Seed
Mineral Summary Score
120
Chocolate
195
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
99%
Seed
Carbohydrates
61%
Chocolate
42%
Seed
Fats
144%
Chocolate
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.189g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Seed
Seed is cheaper (difference - $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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.