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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.
  • Cocoa bean covers your daily need for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +3866.7%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +637.9%
Contains more IronIron +1840%
Contains more CopperCopper +2740.2%
Contains more ZincZinc +1890.6%
Contains more PhosphorusPhosphorus +1554.5%
Contains more ManganeseManganese +2889.6%
Contains more SeleniumSelenium +4300%
Contains less SodiumSodium -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.
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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +93.4%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +100%
Contains more CholineCholine +39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B5Vitamin B5 +17.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Pumpkin DV% diff.
Copper 3.607mg 0.127mg 387%
Iron 15.52mg 0.8mg 184%
Manganese 3.737mg 0.125mg 157%
Fiber 29.8g 0.5g 117%
Magnesium 476mg 12mg 110%
Phosphorus 728mg 44mg 98%
Potassium 2509mg 340mg 64%
Zinc 6.37mg 0.32mg 55%
Vitamin A 0µg 426µg 47%
Saturated fat 7.76g 0.052g 35%
Protein 18.1g 1g 34%
Vitamin B2 0.46mg 0.11mg 27%
Selenium 13.2µg 0.3µg 23%
Fats 13.1g 0.1g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 6.5g 17%
Vitamin B3 2.4mg 0.6mg 11%
Monounsaturated fat 4.39g 0.013g 11%
Calories 220kcal 26kcal 10%
Vitamin C 0mg 9mg 10%
Calcium 111mg 21mg 9%
Vitamin E 0.1mg 1.06mg 6%
Vitamin B1 0.11mg 0.05mg 5%
Vitamin B6 0.118mg 0.061mg 4%
Folate 32µg 16µg 4%
Polyunsaturated fat 0.42g 0.005g 3%
Sodium 19mg 1mg 1%
Vitamin B5 0.254mg 0.298mg 1%
Choline 11.4mg 8.2mg 1%
Vitamin K 2.4µg 1.1µg 1%
Net carbs 28.5g 6g N/A
Sugar 1.76g 2.76g N/A
Tryptophan 0.271mg 0.012mg 0%
Threonine 0.716mg 0.029mg 0%
Isoleucine 0.701mg 0.031mg 0%
Leucine 1.097mg 0.046mg 0%
Lysine 0.907mg 0.054mg 0%
Methionine 0.187mg 0.011mg 0%
Phenylalanine 0.869mg 0.032mg 0%
Valine 1.086mg 0.035mg 0%
Histidine 0.312mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1710%
Contains more FatsFats +13000%
Contains more CarbsCarbs +796.9%
Contains more OtherOther +875%
Contains more WaterWater +3292.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +33669.2%
Contains more Poly. FatPolyunsaturated fat +8300%
Contains less Sat. FatSaturated fat -99.3%

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.