Pumpkin vs. Chocolate — In-Depth Nutrition Comparison
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The main differences between Pumpkin and Chocolate
- Pumpkin has more Vitamin A RAE, however, Chocolate has more Copper, Iron, Manganese, Magnesium, Fiber, Phosphorus, Zinc, and Vitamin B12.
- Daily need coverage for Copper from Chocolate is 100% higher.
- Chocolate has 213 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Chocolate has 2µg.
- Pumpkin is lower in Saturated Fat.
Food types used in this article are Pumpkin, raw and Chocolate, dark, 45- 59% cacao solids.
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.
Contains
less
Sodium
-95.8%
Contains
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Calcium
+166.7%
Contains
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Iron
+902.5%
Contains
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Magnesium
+1116.7%
Contains
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Phosphorus
+368.2%
Contains
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Potassium
+64.4%
Contains
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Zinc
+528.1%
Contains
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Copper
+709.4%
Contains
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Manganese
+1035.2%
Contains
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Selenium
+900%
Contains
less
Sodium
-95.8%
Contains
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Calcium
+166.7%
Contains
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Iron
+902.5%
Contains
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Magnesium
+1116.7%
Contains
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Phosphorus
+368.2%
Contains
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Potassium
+64.4%
Contains
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Zinc
+528.1%
Contains
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Copper
+709.4%
Contains
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Manganese
+1035.2%
Contains
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Selenium
+900%
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
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Vitamin A
+16926%
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Vitamin E
+96.3%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+120%
Contains
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Vitamin B6
+45.2%
Contains
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Vitamin B3
+20.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+636.4%
Equal in Vitamin B5 - 0.297
Contains
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Vitamin A
+16926%
Contains
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Vitamin E
+96.3%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+120%
Contains
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Vitamin B6
+45.2%
Contains
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Vitamin B3
+20.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+636.4%
Equal in Vitamin B5 - 0.297
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+9343.3%
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Protein
+388%
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Fats
+31180%
Contains
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Carbs
+841.1%
Contains
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Other
+112.5%
Contains
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Water
+9343.3%
Contains
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Protein
+388%
Contains
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Fats
+31180%
Contains
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Carbs
+841.1%
Contains
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Other
+112.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99.7%
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Monounsaturated Fat
+73284.6%
Contains
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Polyunsaturated fat
+21740%
Contains
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Saturated Fat
-99.7%
Contains
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Monounsaturated Fat
+73284.6%
Contains
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Polyunsaturated fat
+21740%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6g | 54.17g |
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| Protein | 1g | 4.88g |
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| Fats | 0.1g | 31.28g |
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| Carbs | 6.5g | 61.17g |
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| Calories | 26kcal | 546kcal |
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| Sugar | 2.76g | 47.9g |
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| Fiber | 0.5g | 7g |
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| Calcium | 21mg | 56mg |
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| Iron | 0.8mg | 8.02mg |
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| Magnesium | 12mg | 146mg |
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| Phosphorus | 44mg | 206mg |
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| Potassium | 340mg | 559mg |
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| Sodium | 1mg | 24mg |
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| Zinc | 0.32mg | 2.01mg |
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| Copper | 0.127mg | 1.028mg |
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| Manganese | 0.125mg | 1.419mg |
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| Selenium | 0.3µg | 3µg |
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| Vitamin A | 8513IU | 50IU |
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| Vitamin A RAE | 426µg | 2µg |
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| Vitamin E | 1.06mg | 0.54mg |
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| Vitamin C | 9mg |
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| Vitamin B1 | 0.05mg | 0.025mg |
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| Vitamin B2 | 0.11mg | 0.05mg |
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| Vitamin B3 | 0.6mg | 0.725mg |
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| Vitamin B5 | 0.298mg | 0.297mg |
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| Vitamin B6 | 0.061mg | 0.042mg |
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| Folate | 16µg |
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| Vitamin B12 | 0µg | 0.23µg |
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| Vitamin K | 1.1µg | 8.1µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Cholesterol | 0mg | 8mg |
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| Trans Fat | 0g | 0.112g |
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| Saturated Fat | 0.052g | 18.519g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.013g | 9.54g |
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| Polyunsaturated fat | 0.005g | 1.092g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
55%
10%
Minerals Daily Need Coverage Score
16%
116%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 45.14g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 18.467g)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Chocolate is relatively richer in minerals