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Pumpkin seed vs Cocoa solids - In-Depth Nutrition Comparison

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How are Pumpkin seed and Cocoa solids different?

  • Pumpkin seed is richer in Zinc, while Cocoa solids are higher in Copper, Manganese, Iron, Phosphorus, Fiber, Magnesium, Potassium, and Vitamin B2.
  • Cocoa solids covers your daily need of Copper 344% more than Pumpkin seed.
  • Pumpkin seed contains 2 times more Zinc than Cocoa solids. Pumpkin seed contains 10.3mg of Zinc, while Cocoa solids contain 6.81mg.
  • Pumpkin seed is 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 seed vs Cocoa solids 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +51.2%
Contains less Sodium -14.3%
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains more Zinc +51.2%
Contains less Sodium -14.3%
Contains more Iron +318.7%
Contains more Calcium +132.7%
Contains more Potassium +65.8%
Contains more Magnesium +90.5%
Contains more Copper +449%
Contains more Phosphorus +697.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%
Contains more Folate +255.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +363.5%
Contains more Vitamin B3 +664%
Contains more Vitamin B5 +353.6%
Contains more Vitamin B6 +218.9%
Contains more Folate +255.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
16
Cocoa solids
Mineral Summary Score
120
Pumpkin seed
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
118%
Cocoa solids
Carbohydrates
54%
Pumpkin seed
58%
Cocoa solids
Fats
90%
Pumpkin seed
63%
Cocoa solids

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Cocoa solids
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 4.4g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cocoa solids Opinion
Calories 446 228 Pumpkin seed
Protein 18.55 19.6 Cocoa solids
Fats 19.4 13.7 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 57.9 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 13.86 Cocoa solids
Calcium 55 128 Cocoa solids
Potassium 919 1524 Cocoa solids
Magnesium 262 499 Cocoa solids
Sugar 1.75 Pumpkin seed
Fiber 18.4 37 Cocoa solids
Copper 0.69 3.788 Cocoa solids
Zinc 10.3 6.81 Pumpkin seed
Starch
Phosphorus 92 734 Cocoa solids
Sodium 18 21 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.1 Cocoa solids
Vitamin D 0 0
Vitamin B1 0.034 0.078 Cocoa solids
Vitamin B2 0.052 0.241 Cocoa solids
Vitamin B3 0.286 2.185 Cocoa solids
Vitamin B5 0.056 0.254 Cocoa solids
Vitamin B6 0.037 0.118 Cocoa solids
Vitamin B12 0 0
Vitamin K 2.5 Cocoa solids
Folate 9 32 Cocoa solids
Trans Fat
Saturated Fat 3.67 8.07 Pumpkin seed
Monounsaturated Fat 6.032 4.57 Pumpkin seed
Polyunsaturated fat 8.844 0.44 Pumpkin seed
Tryptophan 0.326 0.293 Pumpkin seed
Threonine 0.683 0.776 Cocoa solids
Isoleucine 0.956 0.76 Pumpkin seed
Leucine 1.572 1.189 Pumpkin seed
Lysine 1.386 0.983 Pumpkin seed
Methionine 0.417 0.202 Pumpkin seed
Phenylalanine 0.924 0.941 Cocoa solids
Valine 1.491 1.177 Pumpkin seed
Histidine 0.515 0.339 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.