Pumpkin seeds vs. Chocolate — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin seeds and chocolate

Pumpkin seeds have more zinc, fiber, protein, and magnesium; however, chocolate is higher in iron, manganese, copper, fats, and phosphorus.
Pumpkin seeds cover your daily zinc needs 75% more than chocolate.
Chocolate contains 4 times less protein than pumpkin seeds. Pumpkin seeds contain 18.55g of protein, while chocolate contains 4.88g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more SeleniumSelenium	+∞%

~equal in Calcium ~56mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 EVitamin E	+∞%
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	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.05mg

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%
Omega-6 (Linoleic acid)		0.947g	6%
Calories	446kcal	546kcal	5%
Selenium		3µg	5%
Vitamin B5	0.056mg	0.297mg	5%
Omega-3 (ALA)		0.085g	5%
Vitamin E		0.54mg	4%
Cholesterol	0mg	8mg	3%
Vitamin B3	0.286mg	0.725mg	3%
Carbs	53.75g	61.17g	2%
Folate	9µg		2%
Vitamin B1	0.034mg	0.025mg	1%
Protein per 100 calories	4.2g	0.89g	N/A
Calories per 10 g protein	240kcal	1119kcal	N/A
Weight per 100 calories	22g	18g	N/A
Unsaturated / Saturated Fat ratio	4.1	0.57	N/A
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-6 (Eicosadienoic acid)		0.001g	N/A