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  6. Pumpkin seeds vs. Chocolate milk

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

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A recap on differences between pumpkin seeds and chocolate milk

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, chocolate milk is higher in vitamin B12, vitamin D, and vitamin B2.
  • Pumpkin seeds cover your daily zinc needs 90% more than chocolate milk.
  • Chocolate milk contains 23 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while chocolate milk contains 0.8g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Pumpkin seeds vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +1915.4%
Contains more PotassiumPotassium +450.3%
Contains more IronIron +1279.2%
Contains more CopperCopper +961.5%
Contains more ZincZinc +2412.2%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +544.2%
Contains more CalciumCalcium +103.6%
~equal in Phosphorus ~101mg

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B5Vitamin B5 +426.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B6 ~0.04mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chocolate milk DV% diff.
Zinc 10.3mg 0.41mg 90%
Fiber 18.4g 0.8g 70%
Copper 0.69mg 0.065mg 69%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 0.124g 58%
Iron 3.31mg 0.24mg 38%
Protein 18.55g 3.17g 31%
Fats 19.4g 3.39g 25%
Potassium 919mg 167mg 22%
Calories 446kcal 83kcal 18%
Manganese 0.496mg 0.077mg 18%
Carbs 53.75g 10.34g 14%
Vitamin B12 0µg 0.33µg 14%
Monounsaturated fat 6.032g 0.99g 13%
Vitamin B2 0.052mg 0.162mg 8%
Saturated fat 3.67g 2.104g 7%
Vitamin D 0µg 1.3µg 7%
Calcium 55mg 112mg 6%
Vitamin D 0IU 51IU 6%
Vitamin B5 0.056mg 0.295mg 5%
Cholesterol 0mg 12mg 4%
Choline 17mg 3%
Selenium 1.9µg 3%
Vitamin A 3µg 27µg 3%
Sodium 18mg 60mg 2%
Vitamin C 0.3mg 0.9mg 1%
Vitamin B3 0.286mg 0.125mg 1%
Folate 9µg 5µg 1%
Phosphorus 92mg 101mg 1%
Net carbs 35.35g 9.54g N/A
Sugar 9.54g N/A
Vitamin E 0.07mg 0%
Vitamin B1 0.034mg 0.037mg 0%
Vitamin B6 0.037mg 0.04mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.041mg 0%
Threonine 0.683mg 0.135mg 0%
Isoleucine 0.956mg 0.164mg 0%
Leucine 1.572mg 0.3mg 0%
Lysine 1.386mg 0.265mg 0%
Methionine 0.417mg 0.083mg 0%
Phenylalanine 0.924mg 0.164mg 0%
Valine 1.491mg 0.208mg 0%
Histidine 0.515mg 0.096mg 0%
Caffeine 1mg 0%

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +485.2%
Contains more FatsFats +472.3%
Contains more CarbsCarbs +419.8%
Contains more OtherOther +375%
Contains more WaterWater +1728.9%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +509.3%
Contains more Poly. FatPolyunsaturated fat +7032.3%
Contains less Sat. FatSaturated fat -42.7%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.