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.

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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.

Pumpkin seeds

Chocolate

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%

~equal in Calcium ~56mg

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.

Pumpkin seeds

Chocolate

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	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.05mg

~equal in Choline ~mg

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