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  6. Pumpkin seeds vs. Chocolate cake

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

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The main differences between pumpkin seeds and chocolate cake

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, potassium, iron, and manganese; however, chocolate cake has more vitamin B2.
  • Daily need coverage for zinc for pumpkin seeds is 87% higher.
  • Chocolate cake has 12 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while chocolate cake has 1.6g.
  • Pumpkin seeds are lower in sodium.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cake, chocolate, prepared from recipe without frosting.

Infographic

Pumpkin seeds vs Chocolate cake 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.
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +556.4%
Contains more IronIron +105.6%
Contains more CopperCopper +233.3%
Contains more ZincZinc +1392.8%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +77.1%
Contains more PhosphorusPhosphorus +15.2%
~equal in Calcium ~60mg

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +314.7%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +297.6%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chocolate cake DV% diff.
Zinc 10.3mg 0.69mg 87%
Fiber 18.4g 1.6g 67%
Magnesium 262mg 32mg 55%
Copper 0.69mg 0.207mg 54%
Polyunsaturated fat 8.844g 2.761g 41%
Protein 18.55g 5.3g 27%
Potassium 919mg 140mg 23%
Choline 128.4mg 23%
Selenium 11.9µg 22%
Iron 3.31mg 1.61mg 21%
Cholesterol 0mg 58mg 19%
Sodium 18mg 315mg 13%
Vitamin B2 0.052mg 0.213mg 12%
Manganese 0.496mg 0.28mg 9%
Vitamin B1 0.034mg 0.141mg 9%
Saturated fat 3.67g 5.43g 8%
Vitamin B12 0µg 0.16µg 7%
Fats 19.4g 15.1g 7%
Vitamin B3 0.286mg 1.137mg 5%
Folate 9µg 27µg 5%
Vitamin B5 0.056mg 0.304mg 5%
Calories 446kcal 371kcal 4%
Phosphorus 92mg 106mg 2%
Calcium 55mg 60mg 1%
Vitamin C 0.3mg 0.2mg 0%
Carbs 53.75g 53.4g 0%
Net carbs 35.35g 51.8g N/A
Vitamin A 3µg 0%
Vitamin B6 0.037mg 0.041mg 0%
Monounsaturated fat 6.032g 6.039g 0%
Tryptophan 0.326mg 0.068mg 0%
Threonine 0.683mg 0.202mg 0%
Isoleucine 0.956mg 0.24mg 0%
Leucine 1.572mg 0.407mg 0%
Lysine 1.386mg 0.268mg 0%
Methionine 0.417mg 0.116mg 0%
Phenylalanine 0.924mg 0.265mg 0%
Valine 1.491mg 0.283mg 0%
Histidine 0.515mg 0.12mg 0%
Omega-3 - DHA 0.005g N/A

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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +250%
Contains more FatsFats +28.5%
Contains more OtherOther +111.1%
Contains more WaterWater +442.2%
~equal in Carbs ~53.4g

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +220.3%
~equal in Monounsaturated fat ~6.039g

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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 cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.