Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Cocoa solids
  5. Compare
  6. Cocoa solids vs. Pumpkin

Cocoa solids vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the differences between cocoa solids and pumpkin?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium, yet pumpkin is higher in vitamin A.
  • Cocoa solids' daily need coverage for copper is 407% more.
  • Cocoa solids have 155 times more saturated fat than pumpkin. While cocoa solids have 8.07g of saturated fat, pumpkin has only 0.052g.
  • The glycemic index of cocoa solids is lower.

We used Cocoa, dry powder, unsweetened and Pumpkin, raw types in this article.

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +4058.3%
Contains more CalciumCalcium +509.5%
Contains more PotassiumPotassium +348.2%
Contains more IronIron +1632.5%
Contains more CopperCopper +2882.7%
Contains more ZincZinc +2028.1%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +2969.6%
Contains more SeleniumSelenium +4666.7%
Contains less SodiumSodium -95.2%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 +56%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B6Vitamin B6 +93.4%
Contains more Vitamin KVitamin K +127.3%
Contains more FolateFolate +100%
Contains more CholineCholine +46.3%
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 solids Pumpkin DV% diff.
Copper 3.788mg 0.127mg 407%
Iron 13.86mg 0.8mg 163%
Manganese 3.837mg 0.125mg 161%
Fiber 37g 0.5g 146%
Magnesium 499mg 12mg 116%
Phosphorus 734mg 44mg 99%
Zinc 6.81mg 0.32mg 59%
Caffeine 230mg 0mg 58%
Vitamin A 0µg 426µg 47%
Protein 19.6g 1g 37%
Saturated fat 8.07g 0.052g 36%
Potassium 1524mg 340mg 35%
Selenium 14.3µg 0.3µg 25%
Fats 13.7g 0.1g 21%
Carbs 57.9g 6.5g 17%
Monounsaturated fat 4.57g 0.013g 11%
Calcium 128mg 21mg 11%
Vitamin B3 2.185mg 0.6mg 10%
Vitamin B2 0.241mg 0.11mg 10%
Calories 228kcal 26kcal 10%
Vitamin C 0mg 9mg 10%
Vitamin E 0.1mg 1.06mg 6%
Vitamin B6 0.118mg 0.061mg 4%
Folate 32µg 16µg 4%
Polyunsaturated fat 0.44g 0.005g 3%
Vitamin B1 0.078mg 0.05mg 2%
Vitamin K 2.5µg 1.1µg 1%
Vitamin B5 0.254mg 0.298mg 1%
Choline 12mg 8.2mg 1%
Sodium 21mg 1mg 1%
Net carbs 20.9g 6g N/A
Sugar 1.75g 2.76g N/A
Tryptophan 0.293mg 0.012mg 0%
Threonine 0.776mg 0.029mg 0%
Isoleucine 0.76mg 0.031mg 0%
Leucine 1.189mg 0.046mg 0%
Lysine 0.983mg 0.054mg 0%
Methionine 0.202mg 0.011mg 0%
Phenylalanine 0.941mg 0.032mg 0%
Valine 1.177mg 0.035mg 0%
Histidine 0.339mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 +1860%
Contains more FatsFats +13600%
Contains more CarbsCarbs +790.8%
Contains more OtherOther +625%
Contains more WaterWater +2953.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +35053.8%
Contains more Poly. FatPolyunsaturated fat +8700%
Contains less Sat. FatSaturated fat -99.4%

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.