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Cocoa solids vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Cocoa solids and Pumpkin seed different?

  • Cocoa solids are richer in Copper, Manganese, Iron, Phosphorus, Fiber, Magnesium, Potassium, and Vitamin B2, while Pumpkin seed is higher in Zinc.
  • Cocoa solids covers your daily need of Copper 344% more than Pumpkin seed.
  • Cocoa solids contain 8 times more Phosphorus than Pumpkin seed. Cocoa solids contain 734mg of Phosphorus, while Pumpkin seed contains 92mg.
  • Pumpkin seed is lower in Saturated Fat.

Cocoa, dry powder, unsweetened and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Cocoa solids vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%
Contains more Zinc +51.2%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%
Contains more Zinc +51.2%
Contains less Sodium -14.3%

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
:
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%
Contains more Folate +255.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%
Contains more Folate +255.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

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
16
Cocoa solids
4
Pumpkin seed
Mineral Summary Score
352
Cocoa solids
120
Pumpkin 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
118%
Cocoa solids
111%
Pumpkin seed
Carbohydrates
58%
Cocoa solids
54%
Pumpkin seed
Fats
63%
Cocoa solids
90%
Pumpkin seed

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.
Cocoa solids Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 4.4g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cocoa solids Pumpkin seed Opinion
Calories 228 446 Pumpkin seed
Protein 19.6 18.55 Cocoa solids
Fats 13.7 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 57.9 53.75 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 3.31 Cocoa solids
Calcium 128 55 Cocoa solids
Potassium 1524 919 Cocoa solids
Magnesium 499 262 Cocoa solids
Sugar 1.75 Pumpkin seed
Fiber 37 18.4 Cocoa solids
Copper 3.788 0.69 Cocoa solids
Zinc 6.81 10.3 Pumpkin seed
Starch
Phosphorus 734 92 Cocoa solids
Sodium 21 18 Pumpkin seed
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.1 Cocoa solids
Vitamin D 0 0
Vitamin B1 0.078 0.034 Cocoa solids
Vitamin B2 0.241 0.052 Cocoa solids
Vitamin B3 2.185 0.286 Cocoa solids
Vitamin B5 0.254 0.056 Cocoa solids
Vitamin B6 0.118 0.037 Cocoa solids
Vitamin B12 0 0
Vitamin K 2.5 Cocoa solids
Folate 32 9 Cocoa solids
Trans Fat
Saturated Fat 8.07 3.67 Pumpkin seed
Monounsaturated Fat 4.57 6.032 Pumpkin seed
Polyunsaturated fat 0.44 8.844 Pumpkin seed
Tryptophan 0.293 0.326 Pumpkin seed
Threonine 0.776 0.683 Cocoa solids
Isoleucine 0.76 0.956 Pumpkin seed
Leucine 1.189 1.572 Pumpkin seed
Lysine 0.983 1.386 Pumpkin seed
Methionine 0.202 0.417 Pumpkin seed
Phenylalanine 0.941 0.924 Cocoa solids
Valine 1.177 1.491 Pumpkin seed
Histidine 0.339 0.515 Pumpkin seed
Fructose

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Pumpkin seed - 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.