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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
15%
Minerals Daily Need Coverage Score
103%
339%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 4.4g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)