Pumpkin seeds vs. Chocolate — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and chocolate
- Pumpkin seeds have more zinc, fiber, magnesium, and potassium; however, chocolate is higher in iron, manganese, copper, phosphorus, and vitamin B12.
- Pumpkin seeds cover your daily zinc needs 75% more than chocolate.
- Chocolate contains 3 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while chocolate contains 7g.
- Pumpkin seeds have 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
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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 | +79.5% |
| Contains more PotassiumPotassium | +64.4% |
| Contains more ZincZinc | +412.4% |
| Contains less SodiumSodium | -25% |
| Contains more IronIron | +142.3% |
| Contains more CopperCopper | +49% |
| Contains more PhosphorusPhosphorus | +123.9% |
| Contains more ManganeseManganese | +186.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +36% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B3Vitamin B3 | +153.5% |
| Contains more Vitamin B5Vitamin B5 | +430.4% |
| Contains more Vitamin B6Vitamin B6 | +13.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more ProteinProtein | +280.1% |
| Contains more WaterWater | +363.9% |
| Contains more OtherOther | +123.5% |
| Contains more FatsFats | +61.2% |
| Contains more CarbsCarbs | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Poly. FatPolyunsaturated fat | +709.9% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Cholesterol |
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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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 2.01mg | 75% |
| Saturated fat | 3.67g | 18.519g | 67% |
| Iron | 3.31mg | 8.02mg | 59% |
| Polyunsaturated fat | 8.844g | 1.092g | 52% |
| Fiber | 18.4g | 7g | 46% |
| Manganese | 0.496mg | 1.419mg | 40% |
| Copper | 0.69mg | 1.028mg | 38% |
| Magnesium | 262mg | 146mg | 28% |
| Protein | 18.55g | 4.88g | 27% |
| Fats | 19.4g | 31.28g | 18% |
| Phosphorus | 92mg | 206mg | 16% |
| Potassium | 919mg | 559mg | 11% |
| Caffeine | 43mg | 11% | |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Monounsaturated fat | 6.032g | 9.54g | 9% |
| Vitamin K | 8.1µg | 7% | |
| Selenium | 3µg | 5% | |
| Vitamin B5 | 0.056mg | 0.297mg | 5% |
| Calories | 446kcal | 546kcal | 5% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B3 | 0.286mg | 0.725mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Folate | 9µg | 2% | |
| Carbs | 53.75g | 61.17g | 2% |
| Vitamin B1 | 0.034mg | 0.025mg | 1% |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 35.35g | 54.17g | N/A |
| Calcium | 55mg | 56mg | 0% |
| Sugar | 47.9g | N/A | |
| Sodium | 18mg | 24mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Vitamin B2 | 0.052mg | 0.05mg | 0% |
| Vitamin B6 | 0.037mg | 0.042mg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
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
4%
9%
Minerals Daily Need Coverage Score
103%
116%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 14.849g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
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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.