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Pumpkin seed vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Chocolate

  • Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium, however, Chocolate is higher in Iron, Manganese, Copper, Phosphorus, and Vitamin B12.
  • Pumpkin seed covers your daily Zinc needs 75% more than Chocolate.
  • Chocolate contains 3 times less Fiber than Pumpkin seed. Pumpkin seed contains 18.4g of Fiber, while Chocolate contains 7g.
  • Pumpkin seed has less Saturated Fat.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Chocolate, dark, 45- 59% cacao solids.

Infographic

Pumpkin seed vs Chocolate 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.
Contains more Magnesium +79.5%
Contains more Potassium +64.4%
Contains less Sodium -25%
Contains more Zinc +412.4%
Contains more Iron +142.3%
Contains more Phosphorus +123.9%
Contains more Copper +49%
Contains more Manganese +186.1%
Equal in Calcium - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Magnesium +79.5%
Contains more Potassium +64.4%
Contains less Sodium -25%
Contains more Zinc +412.4%
Contains more Iron +142.3%
Contains more Phosphorus +123.9%
Contains more Copper +49%
Contains more Manganese +186.1%
Equal in Calcium - 56

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 A +24%
Contains more Vitamin B1 +36%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +24%
Contains more Vitamin B1 +36%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +430.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +280.1%
Contains more Water +363.9%
Contains more Other +123.5%
Contains more Fats +61.2%
Contains more Carbs +13.8%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +280.1%
Contains more Water +363.9%
Contains more Other +123.5%
Contains more Fats +61.2%
Contains more Carbs +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +709.9%
Contains more Monounsaturated Fat +58.2%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +709.9%
Contains more Monounsaturated Fat +58.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Chocolate Opinion
Net carbs 35.35g 54.17g Chocolate
Protein 18.55g 4.88g Pumpkin seed
Fats 19.4g 31.28g Chocolate
Carbs 53.75g 61.17g Chocolate
Calories 446kcal 546kcal Chocolate
Sugar 47.9g Pumpkin seed
Fiber 18.4g 7g Pumpkin seed
Calcium 55mg 56mg Chocolate
Iron 3.31mg 8.02mg Chocolate
Magnesium 262mg 146mg Pumpkin seed
Phosphorus 92mg 206mg Chocolate
Potassium 919mg 559mg Pumpkin seed
Sodium 18mg 24mg Pumpkin seed
Zinc 10.3mg 2.01mg Pumpkin seed
Copper 0.69mg 1.028mg Chocolate
Manganese 0.496mg 1.419mg Chocolate
Selenium 3µg Chocolate
Vitamin A 62IU 50IU Pumpkin seed
Vitamin A RAE 3µg 2µg Pumpkin seed
Vitamin E 0.54mg Chocolate
Vitamin C 0.3mg Pumpkin seed
Vitamin B1 0.034mg 0.025mg Pumpkin seed
Vitamin B2 0.052mg 0.05mg Pumpkin seed
Vitamin B3 0.286mg 0.725mg Chocolate
Vitamin B5 0.056mg 0.297mg Chocolate
Vitamin B6 0.037mg 0.042mg Chocolate
Folate 9µg Pumpkin seed
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 8.1µg Chocolate
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Cholesterol 0mg 8mg Pumpkin seed
Trans Fat 0.112g Pumpkin seed
Saturated Fat 3.67g 18.519g Pumpkin seed
Omega-3 - EPA 0.001g Chocolate
Monounsaturated Fat 6.032g 9.54g Chocolate
Polyunsaturated fat 8.844g 1.092g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seed
10%
Chocolate
Minerals Daily Need Coverage Score
103%
Pumpkin seed
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 14.849g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.