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

Pumpkin vs. Cocoa bean — In-Depth Nutrition Comparison

Compare

How are pumpkin and cocoa bean different?

  • Pumpkin is richer in vitamin A, while cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily need for copper, 387% more than pumpkin.
  • Pumpkin is lower in saturated fat.

Pumpkin, raw and Cocoa, dry powder, unsweetened, processed with alkali types were used in this article.

Infographic

Pumpkin vs Cocoa bean 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +3866.7%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +637.9%
Contains more IronIron +1840%
Contains more CopperCopper +2740.2%
Contains more ZincZinc +1890.6%
Contains more PhosphorusPhosphorus +1554.5%
Contains more ManganeseManganese +2889.6%
Contains more SeleniumSelenium +4300%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +93.4%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +100%
Contains more CholineCholine +39%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Cocoa bean DV% diff.
Copper 0.127mg 3.607mg 387%
Iron 0.8mg 15.52mg 184%
Manganese 0.125mg 3.737mg 157%
Fiber 0.5g 29.8g 117%
Magnesium 12mg 476mg 110%
Phosphorus 44mg 728mg 98%
Potassium 340mg 2509mg 64%
Zinc 0.32mg 6.37mg 55%
Vitamin A 426µg 0µg 47%
Saturated fat 0.052g 7.76g 35%
Protein 1g 18.1g 34%
Vitamin B2 0.11mg 0.46mg 27%
Selenium 0.3µg 13.2µg 23%
Fats 0.1g 13.1g 20%
Caffeine 0mg 78mg 20%
Carbs 6.5g 58.3g 17%
Vitamin B3 0.6mg 2.4mg 11%
Monounsaturated fat 0.013g 4.39g 11%
Calories 26kcal 220kcal 10%
Vitamin C 9mg 0mg 10%
Calcium 21mg 111mg 9%
Vitamin E 1.06mg 0.1mg 6%
Vitamin B1 0.05mg 0.11mg 5%
Vitamin B6 0.061mg 0.118mg 4%
Folate 16µg 32µg 4%
Polyunsaturated fat 0.005g 0.42g 3%
Sodium 1mg 19mg 1%
Vitamin B5 0.298mg 0.254mg 1%
Choline 8.2mg 11.4mg 1%
Vitamin K 1.1µg 2.4µg 1%
Net carbs 6g 28.5g N/A
Sugar 2.76g 1.76g N/A
Tryptophan 0.012mg 0.271mg 0%
Threonine 0.029mg 0.716mg 0%
Isoleucine 0.031mg 0.701mg 0%
Leucine 0.046mg 1.097mg 0%
Lysine 0.054mg 0.907mg 0%
Methionine 0.011mg 0.187mg 0%
Phenylalanine 0.032mg 0.869mg 0%
Valine 0.035mg 1.086mg 0%
Histidine 0.016mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
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
Contains more WaterWater +3292.6%
Contains more ProteinProtein +1710%
Contains more FatsFats +13000%
Contains more CarbsCarbs +796.9%
Contains more OtherOther +875%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +33669.2%
Contains more Poly. FatPolyunsaturated fat +8300%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.