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  6. Cocoa bean vs. Pumpkin seeds

Cocoa bean vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are cocoa bean and pumpkin seeds different?

  • Cocoa bean is higher in copper, iron, manganese, phosphorus, magnesium, potassium, fiber, and vitamin B2; however, pumpkin seeds are richer in zinc.
  • Daily need coverage for copper for cocoa bean is 324% higher.
  • Cocoa bean contains 9 times more vitamin B2 than pumpkin seeds. While cocoa bean contains 0.46mg of vitamin B2, pumpkin seeds contain only 0.052mg.
  • Pumpkin seeds have less saturated fat.

Cocoa, dry powder, unsweetened, processed with alkali and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Cocoa bean vs Pumpkin seeds infographic
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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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +81.7%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +173%
Contains more IronIron +368.9%
Contains more CopperCopper +422.8%
Contains more PhosphorusPhosphorus +691.3%
Contains more ManganeseManganese +653.4%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +61.7%
~equal in Sodium ~18mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +223.5%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +218.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +255.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Pumpkin seeds DV% diff.
Copper 3.607mg 0.69mg 324%
Iron 15.52mg 3.31mg 153%
Manganese 3.737mg 0.496mg 141%
Phosphorus 728mg 92mg 91%
Polyunsaturated fat 0.42g 8.844g 56%
Magnesium 476mg 262mg 51%
Potassium 2509mg 919mg 47%
Fiber 29.8g 18.4g 46%
Zinc 6.37mg 10.3mg 36%
Vitamin B2 0.46mg 0.052mg 31%
Selenium 13.2µg 24%
Caffeine 78mg 20%
Saturated fat 7.76g 3.67g 19%
Vitamin B3 2.4mg 0.286mg 13%
Calories 220kcal 446kcal 11%
Fats 13.1g 19.4g 10%
Vitamin B1 0.11mg 0.034mg 6%
Calcium 111mg 55mg 6%
Vitamin B6 0.118mg 0.037mg 6%
Folate 32µg 9µg 6%
Monounsaturated fat 4.39g 6.032g 4%
Vitamin B5 0.254mg 0.056mg 4%
Choline 11.4mg 2%
Carbs 58.3g 53.75g 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Protein 18.1g 18.55g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 28.5g 35.35g N/A
Sugar 1.76g N/A
Sodium 19mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.271mg 0.326mg 0%
Threonine 0.716mg 0.683mg 0%
Isoleucine 0.701mg 0.956mg 0%
Leucine 1.097mg 1.572mg 0%
Lysine 0.907mg 1.386mg 0%
Methionine 0.187mg 0.417mg 0%
Phenylalanine 0.869mg 0.924mg 0%
Valine 1.086mg 1.491mg 0%
Histidine 0.312mg 0.515mg 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
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 OtherOther +105.3%
Contains more FatsFats +48.1%
Contains more WaterWater +66.7%
~equal in Protein ~18.55g
~equal in Carbs ~53.75g

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
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 less Sat. FatSaturated fat -52.7%
Contains more Mono. FatMonounsaturated fat +37.4%
Contains more Poly. FatPolyunsaturated fat +2005.7%

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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 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.