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  6. Pumpkin seeds vs. Cocoa bean

Pumpkin seeds vs. Cocoa bean — In-Depth Nutrition Comparison

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How are pumpkin seeds and cocoa bean different?

  • Pumpkin seeds are higher in zinc; however, cocoa bean is richer in copper, iron, manganese, phosphorus, magnesium, potassium, fiber, and vitamin B2.
  • Daily need coverage for copper for cocoa bean is 324% higher.
  • Pumpkin seeds contain 2 times more zinc than cocoa bean. While pumpkin seeds contain 10.3mg of zinc, cocoa bean contains only 6.37mg.
  • Pumpkin seeds have less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Pumpkin seeds vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more ZincZinc +61.7%
Contains more MagnesiumMagnesium +81.7%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +173%
Contains more IronIron +368.9%
Contains more CopperCopper +422.8%
Contains more PhosphorusPhosphorus +691.3%
Contains more ManganeseManganese +653.4%
~equal in Sodium ~19mg

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +223.5%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +218.9%
Contains more FolateFolate +255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cocoa bean DV% diff.
Copper 0.69mg 3.607mg 324%
Iron 3.31mg 15.52mg 153%
Manganese 0.496mg 3.737mg 141%
Phosphorus 92mg 728mg 91%
Polyunsaturated fat 8.844g 0.42g 56%
Magnesium 262mg 476mg 51%
Potassium 919mg 2509mg 47%
Fiber 18.4g 29.8g 46%
Zinc 10.3mg 6.37mg 36%
Vitamin B2 0.052mg 0.46mg 31%
Selenium 13.2µg 24%
Caffeine 78mg 20%
Saturated fat 3.67g 7.76g 19%
Vitamin B3 0.286mg 2.4mg 13%
Calories 446kcal 220kcal 11%
Fats 19.4g 13.1g 10%
Vitamin B1 0.034mg 0.11mg 6%
Calcium 55mg 111mg 6%
Vitamin B6 0.037mg 0.118mg 6%
Folate 9µg 32µg 6%
Monounsaturated fat 6.032g 4.39g 4%
Vitamin B5 0.056mg 0.254mg 4%
Choline 11.4mg 2%
Carbs 53.75g 58.3g 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Protein 18.55g 18.1g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 28.5g N/A
Sugar 1.76g N/A
Sodium 18mg 19mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.271mg 0%
Threonine 0.683mg 0.716mg 0%
Isoleucine 0.956mg 0.701mg 0%
Leucine 1.572mg 1.097mg 0%
Lysine 1.386mg 0.907mg 0%
Methionine 0.417mg 0.187mg 0%
Phenylalanine 0.924mg 0.869mg 0%
Valine 1.491mg 1.086mg 0%
Histidine 0.515mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +48.1%
Contains more WaterWater +66.7%
Contains more OtherOther +105.3%
~equal in Protein ~18.1g
~equal in Carbs ~58.3g

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -52.7%
Contains more Mono. FatMonounsaturated fat +37.4%
Contains more Poly. FatPolyunsaturated fat +2005.7%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.