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  6. Cocoa bean vs. Pumpkin

Cocoa bean vs. Pumpkin — In-Depth Nutrition Comparison

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How are Cocoa bean and Pumpkin different?

  • Cocoa bean is richer in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, and Zinc, while Pumpkin is higher in Vitamin A RAE.
  • Cocoa bean covers your daily need of Copper 387% more than Pumpkin.
  • Cocoa bean contains 149 times more Saturated Fat than Pumpkin. Cocoa bean contains 7.76g of Saturated Fat, while Pumpkin contains 0.052g.

Cocoa, dry powder, unsweetened, processed with alkali and Pumpkin, raw types were used in this article.

Infographic

Cocoa bean vs Pumpkin 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.
Cocoa bean
Cocoa bean
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +428.6%
Contains more Iron +1840%
Contains more Magnesium +3866.7%
Contains more Phosphorus +1554.5%
Contains more Potassium +637.9%
Contains more Zinc +1890.6%
Contains more Copper +2740.2%
Contains more Manganese +2889.6%
Contains more Selenium +4300%
Contains less Sodium -94.7%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +428.6%
Contains more Iron +1840%
Contains more Magnesium +3866.7%
Contains more Phosphorus +1554.5%
Contains more Potassium +637.9%
Contains more Zinc +1890.6%
Contains more Copper +2740.2%
Contains more Manganese +2889.6%
Contains more Selenium +4300%
Contains less Sodium -94.7%

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.
Cocoa bean
Cocoa bean
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +318.2%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +93.4%
Contains more Folate +100%
Contains more Vitamin K +118.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +960%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17.3%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +318.2%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +93.4%
Contains more Folate +100%
Contains more Vitamin K +118.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +960%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Pumpkin
Pumpkin
Contains more Protein +1710%
Contains more Fats +13000%
Contains more Carbs +796.9%
Contains more Other +875%
Contains more Water +3292.6%
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +1710%
Contains more Fats +13000%
Contains more Carbs +796.9%
Contains more Other +875%
Contains more Water +3292.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +33669.2%
Contains more Polyunsaturated fat +8300%
Contains less Saturated Fat -99.3%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +33669.2%
Contains more Polyunsaturated fat +8300%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Pumpkin Opinion
Net carbs 28.5g 6g Cocoa bean
Protein 18.1g 1g Cocoa bean
Fats 13.1g 0.1g Cocoa bean
Carbs 58.3g 6.5g Cocoa bean
Calories 220kcal 26kcal Cocoa bean
Sugar 1.76g 2.76g Cocoa bean
Fiber 29.8g 0.5g Cocoa bean
Calcium 111mg 21mg Cocoa bean
Iron 15.52mg 0.8mg Cocoa bean
Magnesium 476mg 12mg Cocoa bean
Phosphorus 728mg 44mg Cocoa bean
Potassium 2509mg 340mg Cocoa bean
Sodium 19mg 1mg Pumpkin
Zinc 6.37mg 0.32mg Cocoa bean
Copper 3.607mg 0.127mg Cocoa bean
Manganese 3.737mg 0.125mg Cocoa bean
Selenium 13.2µg 0.3µg Cocoa bean
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.1mg 1.06mg Pumpkin
Vitamin C 0mg 9mg Pumpkin
Vitamin B1 0.11mg 0.05mg Cocoa bean
Vitamin B2 0.46mg 0.11mg Cocoa bean
Vitamin B3 2.4mg 0.6mg Cocoa bean
Vitamin B5 0.254mg 0.298mg Pumpkin
Vitamin B6 0.118mg 0.061mg Cocoa bean
Folate 32µg 16µg Cocoa bean
Vitamin K 2.4µg 1.1µg Cocoa bean
Tryptophan 0.271mg 0.012mg Cocoa bean
Threonine 0.716mg 0.029mg Cocoa bean
Isoleucine 0.701mg 0.031mg Cocoa bean
Leucine 1.097mg 0.046mg Cocoa bean
Lysine 0.907mg 0.054mg Cocoa bean
Methionine 0.187mg 0.011mg Cocoa bean
Phenylalanine 0.869mg 0.032mg Cocoa bean
Valine 1.086mg 0.035mg Cocoa bean
Histidine 0.312mg 0.016mg Cocoa bean
Saturated Fat 7.76g 0.052g Pumpkin
Monounsaturated Fat 4.39g 0.013g Cocoa bean
Polyunsaturated fat 0.42g 0.005g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
21%
Cocoa bean
55%
Pumpkin
Minerals Daily Need Coverage Score
343%
Cocoa bean
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 7.708g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.