Pumpkin seeds vs. Hot chocolate — In-Depth Nutrition Comparison
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How are pumpkin seeds and hot chocolate different?
- Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese, while hot chocolate is higher in vitamin B12 and vitamin B2.
- Pumpkin seeds cover your daily need for zinc, 88% more than hot chocolate.
- Pumpkin seeds contain 38 times more manganese than hot chocolate. Pumpkin seeds contain 0.496mg of manganese, while hot chocolate contains 0.013mg.
- Hot chocolate is lower in saturated fat.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Milk, chocolate beverage, hot cocoa, homemade 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 MagnesiumMagnesium | +1039.1% |
| Contains more PotassiumPotassium | +366.5% |
| Contains more IronIron | +688.1% |
| Contains more CopperCopper | +569.9% |
| Contains more ZincZinc | +1534.9% |
| Contains less SodiumSodium | -59.1% |
| Contains more ManganeseManganese | +3715.4% |
| Contains more CalciumCalcium | +107.3% |
| Contains more PhosphorusPhosphorus | +14.1% |
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 | +50% |
| Contains more Vitamin B3Vitamin B3 | +115% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.7% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B5Vitamin B5 | +485.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.63mg | 88% |
| Fiber | 18.4g | 1g | 70% |
| Copper | 0.69mg | 0.103mg | 65% |
| Polyunsaturated fat | 8.844g | 0.084g | 58% |
| Magnesium | 262mg | 23mg | 57% |
| Iron | 3.31mg | 0.42mg | 36% |
| Protein | 18.55g | 3.52g | 30% |
| Fats | 19.4g | 2.34g | 26% |
| Potassium | 919mg | 197mg | 21% |
| Manganese | 0.496mg | 0.013mg | 21% |
| Vitamin B12 | 0µg | 0.49µg | 20% |
| Calories | 446kcal | 77kcal | 18% |
| Carbs | 53.75g | 10.74g | 14% |
| Monounsaturated fat | 6.032g | 0.677g | 13% |
| Saturated fat | 3.67g | 1.431g | 10% |
| Vitamin B2 | 0.052mg | 0.182mg | 10% |
| Calcium | 55mg | 114mg | 6% |
| Vitamin D | 0IU | 45IU | 6% |
| Vitamin D | 0µg | 1.1µg | 6% |
| Vitamin B5 | 0.056mg | 0.328mg | 5% |
| Vitamin A | 3µg | 51µg | 5% |
| Selenium | 2.7µg | 5% | |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 15.6mg | 3% | |
| Phosphorus | 92mg | 105mg | 2% |
| Folate | 9µg | 5µg | 1% |
| Caffeine | 2mg | 1% | |
| Vitamin B3 | 0.286mg | 0.133mg | 1% |
| Sodium | 18mg | 44mg | 1% |
| Vitamin C | 0.3mg | 0.2mg | 0% |
| Net carbs | 35.35g | 9.74g | N/A |
| Sugar | 9.66g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B1 | 0.034mg | 0.039mg | 0% |
| Vitamin B6 | 0.037mg | 0.04mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.078g | N/A | |
| Tryptophan | 0.326mg | 0.037mg | 0% |
| Threonine | 0.683mg | 0.095mg | 0% |
| Isoleucine | 0.956mg | 0.169mg | 0% |
| Leucine | 1.572mg | 0.305mg | 0% |
| Lysine | 1.386mg | 0.215mg | 0% |
| Methionine | 0.417mg | 0.076mg | 0% |
| Phenylalanine | 0.924mg | 0.15mg | 0% |
| Valine | 1.491mg | 0.201mg | 0% |
| Histidine | 0.515mg | 0.067mg | 0% |
| Fructose | 0.01g | 0% |
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:
3.52 g
Fats:
2.34 g
Carbs:
10.74 g
Water:
82.45 g
Other:
0.95 g
| Contains more ProteinProtein | +427% |
| Contains more FatsFats | +729.1% |
| Contains more CarbsCarbs | +400.5% |
| Contains more OtherOther | +300% |
| Contains more WaterWater | +1732.2% |
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
1.431 g
Monounsaturated fat:
Mono. Fat
0.677 g
Polyunsaturated fat:
Poly. Fat
0.084 g
| Contains more Mono. FatMonounsaturated fat | +791% |
| Contains more Poly. FatPolyunsaturated fat | +10428.6% |
| Contains less Sat. FatSaturated fat | -61% |
