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Pumpkin seeds vs. Chocolate brownie — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and chocolate brownie?

  • Pumpkin seeds are higher in zinc, magnesium, copper, potassium, and iron, yet chocolate brownie is higher in vitamin A and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 85% more.
  • Pumpkin seeds have 5 times more potassium than chocolate brownie. While pumpkin seeds have 919mg of potassium, chocolate brownie has only 176mg.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, brownies, prepared from recipe types in this article.

Infographic

Pumpkin seeds vs Chocolate brownie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +394.3%
Contains more PotassiumPotassium +422.2%
Contains more IronIron +79.9%
Contains more CopperCopper +77.8%
Contains more ZincZinc +961.9%
Contains less SodiumSodium -94.8%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +18.3%
~equal in Calcium ~57mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin AVitamin A +5766.7%
Contains more Vitamin B1Vitamin B1 +314.7%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +243.4%
Contains more Vitamin B5Vitamin B5 +485.7%
Contains more Vitamin B6Vitamin B6 +154.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~equal in Vitamin C ~0.3mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +199.2%
Contains more OtherOther +100%
Contains more FatsFats +50%
Contains more WaterWater +180%
~equal in Carbs ~50.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -49.9%
Contains more Mono. FatMonounsaturated fat +79.7%
~equal in Polyunsaturated fat ~9.412g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chocolate brownie DV% diff.
Zinc 10.3mg 0.97mg 85%
Fiber 18.4g 74%
Magnesium 262mg 53mg 50%
Copper 0.69mg 0.388mg 34%
Protein 18.55g 6.2g 25%
Cholesterol 0mg 73mg 24%
Potassium 919mg 176mg 22%
Selenium 11.5µg 21%
Vitamin A 3µg 176µg 19%
Iron 3.31mg 1.84mg 18%
Saturated fat 3.67g 7.319g 17%
Fats 19.4g 29.1g 15%
Sodium 18mg 343mg 14%
Monounsaturated fat 6.032g 10.839g 12%
Vitamin B2 0.052mg 0.19mg 11%
Vitamin B1 0.034mg 0.141mg 9%
Vitamin B12 0µg 0.16µg 7%
Phosphorus 92mg 132mg 6%
Folate 9µg 29µg 5%
Vitamin B5 0.056mg 0.328mg 5%
Manganese 0.496mg 0.587mg 4%
Polyunsaturated fat 8.844g 9.412g 4%
Vitamin B3 0.286mg 0.982mg 4%
Vitamin B6 0.037mg 0.094mg 4%
Calories 446kcal 466kcal 1%
Carbs 53.75g 50.2g 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 35.35g 50.2g N/A
Calcium 55mg 57mg 0%
Tryptophan 0.326mg 0.078mg 0%
Threonine 0.683mg 0.228mg 0%
Isoleucine 0.956mg 0.265mg 0%
Leucine 1.572mg 0.447mg 0%
Lysine 1.386mg 0.283mg 0%
Methionine 0.417mg 0.132mg 0%
Phenylalanine 0.924mg 0.298mg 0%
Valine 1.491mg 0.323mg 0%
Histidine 0.515mg 0.136mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Chocolate brownie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
18%
Chocolate brownie
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
54%
Chocolate brownie

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 3.649g)
Which food is lower in glycemic index?
Chocolate brownie
Chocolate brownie is lower in glycemic index (difference - 42)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chocolate brownie
Chocolate brownie is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.