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  6. Pumpkin seeds vs. Cocoa solids

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

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How are pumpkin seeds and cocoa solids different?

  • Pumpkin seeds are richer in zinc, while cocoa solids are higher in copper, manganese, iron, phosphorus, fiber, magnesium, potassium, and vitamin B2.
  • Cocoa solids cover your daily need for copper, 344% more than pumpkin seeds.
  • Pumpkin seeds contain 2 times more zinc than cocoa solids. Pumpkin seeds contain 10.3mg of zinc, while cocoa solids contain 6.81mg.
  • Pumpkin seeds are lower in saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Pumpkin seeds vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more ZincZinc +51.2%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +132.7%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +318.7%
Contains more CopperCopper +449%
Contains more PhosphorusPhosphorus +697.8%
Contains more ManganeseManganese +673.6%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +363.5%
Contains more Vitamin B3Vitamin B3 +664%
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 solids DV% diff.
Copper 0.69mg 3.788mg 344%
Manganese 0.496mg 3.837mg 145%
Iron 3.31mg 13.86mg 132%
Phosphorus 92mg 734mg 92%
Fiber 18.4g 37g 74%
Caffeine 230mg 58%
Polyunsaturated fat 8.844g 0.44g 56%
Magnesium 262mg 499mg 56%
Zinc 10.3mg 6.81mg 32%
Selenium 14.3µg 26%
Saturated fat 3.67g 8.07g 20%
Potassium 919mg 1524mg 18%
Vitamin B2 0.052mg 0.241mg 15%
Vitamin B3 0.286mg 2.185mg 12%
Calories 446kcal 228kcal 11%
Fats 19.4g 13.7g 9%
Calcium 55mg 128mg 7%
Vitamin B6 0.037mg 0.118mg 6%
Folate 9µg 32µg 6%
Vitamin B1 0.034mg 0.078mg 4%
Monounsaturated fat 6.032g 4.57g 4%
Vitamin B5 0.056mg 0.254mg 4%
Choline 12mg 2%
Protein 18.55g 19.6g 2%
Vitamin K 2.5µg 2%
Vitamin E 0.1mg 1%
Carbs 53.75g 57.9g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 20.9g N/A
Sugar 1.75g N/A
Sodium 18mg 21mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.293mg 0%
Threonine 0.683mg 0.776mg 0%
Isoleucine 0.956mg 0.76mg 0%
Leucine 1.572mg 1.189mg 0%
Lysine 1.386mg 0.983mg 0%
Methionine 0.417mg 0.202mg 0%
Phenylalanine 0.924mg 0.941mg 0%
Valine 1.491mg 1.177mg 0%
Histidine 0.515mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +41.6%
Contains more WaterWater +50%
Contains more OtherOther +52.6%
~equal in Protein ~19.6g
~equal in Carbs ~57.9g

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +32%
Contains more Poly. FatPolyunsaturated fat +1910%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.