Cocoa solids vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are Cocoa solids and Pumpkin seeds different?
- Cocoa solids are richer in Copper, Manganese, Iron, Phosphorus, Fiber, Magnesium, Potassium, and Vitamin B2, while Pumpkin seeds are higher in Zinc.
- Cocoa solids covers your daily need of Copper 344% more than Pumpkin seeds.
- Cocoa solids contain 8 times more Phosphorus than Pumpkin seeds. Cocoa solids contain 734mg of Phosphorus, while Pumpkin seeds contain 92mg.
- Pumpkin seeds are lower in Saturated Fat.
Cocoa, dry powder, unsweetened and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more CalciumCalcium | +132.7% |
| Contains more PotassiumPotassium | +65.8% |
| Contains more IronIron | +318.7% |
| Contains more CopperCopper | +449% |
| Contains more PhosphorusPhosphorus | +697.8% |
| Contains more ManganeseManganese | +673.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +51.2% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +363.5% |
| Contains more Vitamin B3Vitamin B3 | +664% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more OtherOther | +52.6% |
| Contains more FatsFats | +41.6% |
| Contains more WaterWater | +50% |
~equal in
Protein
~18.55g
~equal in
Carbs
~53.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
8.07 g
Monounsaturated Fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
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 | -54.5% |
| Contains more Mono. FatMonounsaturated Fat | +32% |
| Contains more Poly. FatPolyunsaturated fat | +1910% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 228kcal | 446kcal |
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| Protein | 19.6g | 18.55g |
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| Fats | 13.7g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 20.9g | 35.35g |
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| Carbs | 57.9g | 53.75g |
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| Magnesium | 499mg | 262mg |
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| Calcium | 128mg | 55mg |
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| Potassium | 1524mg | 919mg |
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| Iron | 13.86mg | 3.31mg |
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| Sugar | 1.75g |
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| Fiber | 37g | 18.4g |
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| Copper | 3.788mg | 0.69mg |
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| Zinc | 6.81mg | 10.3mg |
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| Phosphorus | 734mg | 92mg |
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| Sodium | 21mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.1mg |
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| Manganese | 3.837mg | 0.496mg |
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| Selenium | 14.3µg |
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| Vitamin B1 | 0.078mg | 0.034mg |
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| Vitamin B2 | 0.241mg | 0.052mg |
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| Vitamin B3 | 2.185mg | 0.286mg |
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| Vitamin B5 | 0.254mg | 0.056mg |
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| Vitamin B6 | 0.118mg | 0.037mg |
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| Vitamin K | 2.5µg |
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| Folate | 32µg | 9µg |
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| Choline | 12mg |
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| Saturated Fat | 8.07g | 3.67g |
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| Monounsaturated Fat | 4.57g | 6.032g |
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| Polyunsaturated fat | 0.44g | 8.844g |
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| Tryptophan | 0.293mg | 0.326mg |
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| Threonine | 0.776mg | 0.683mg |
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| Isoleucine | 0.76mg | 0.956mg |
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| Leucine | 1.189mg | 1.572mg |
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| Lysine | 0.983mg | 1.386mg |
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| Methionine | 0.202mg | 0.417mg |
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| Phenylalanine | 0.941mg | 0.924mg |
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| Valine | 1.177mg | 1.491mg |
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| Histidine | 0.339mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
4%
Minerals Daily Need Coverage Score
339%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 4.4g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)