Pumpkin seeds vs. White chocolate — In-Depth Nutrition Comparison
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Significant differences between pumpkin seeds and white chocolate
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, manganese, and potassium; however, white chocolate is richer in vitamin B12 and vitamin B2.
- Pumpkin seeds cover your daily zinc needs 87% more than white chocolate.
- White chocolate has 92 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while white chocolate has 0.2g.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, white chocolate.
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 | +2083.3% |
| Contains more PotassiumPotassium | +221.3% |
| Contains more IronIron | +1279.2% |
| Contains more CopperCopper | +1050% |
| Contains more ZincZinc | +1291.9% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +6100% |
| Contains more CalciumCalcium | +261.8% |
| Contains more PhosphorusPhosphorus | +91.3% |
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 FolateFolate | +28.6% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +85.3% |
| Contains more Vitamin B2Vitamin B2 | +442.3% |
| Contains more Vitamin B3Vitamin B3 | +160.5% |
| Contains more Vitamin B5Vitamin B5 | +985.7% |
| Contains more Vitamin B6Vitamin B6 | +51.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.74mg | 87% |
| Fiber | 18.4g | 0.2g | 73% |
| Saturated fat | 3.67g | 19.412g | 72% |
| Copper | 0.69mg | 0.06mg | 70% |
| Magnesium | 262mg | 12mg | 60% |
| Polyunsaturated fat | 8.844g | 1.013g | 52% |
| Iron | 3.31mg | 0.24mg | 38% |
| Protein | 18.55g | 5.87g | 25% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Manganese | 0.496mg | 0.008mg | 21% |
| Fats | 19.4g | 32.09g | 20% |
| Potassium | 919mg | 286mg | 19% |
| Vitamin B2 | 0.052mg | 0.282mg | 18% |
| Calcium | 55mg | 199mg | 14% |
| Phosphorus | 92mg | 176mg | 12% |
| Vitamin B5 | 0.056mg | 0.608mg | 11% |
| Vitamin K | 9.1µg | 8% | |
| Selenium | 4.5µg | 8% | |
| Monounsaturated fat | 6.032g | 9.097g | 8% |
| Cholesterol | 0mg | 21mg | 7% |
| Vitamin E | 0.96mg | 6% | |
| Choline | 29.5mg | 5% | |
| Calories | 446kcal | 539kcal | 5% |
| Sodium | 18mg | 90mg | 3% |
| Vitamin B3 | 0.286mg | 0.745mg | 3% |
| Vitamin B1 | 0.034mg | 0.063mg | 2% |
| Carbs | 53.75g | 59.24g | 2% |
| Vitamin B6 | 0.037mg | 0.056mg | 1% |
| Vitamin A | 3µg | 9µg | 1% |
| Folate | 9µg | 7µg | 1% |
| Vitamin C | 0.3mg | 0.5mg | 0% |
| Net carbs | 35.35g | 59.04g | N/A |
| Sugar | 59g | N/A | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more ProteinProtein | +216% |
| Contains more WaterWater | +246.2% |
| Contains more OtherOther | +153.3% |
| Contains more FatsFats | +65.4% |
| Contains more CarbsCarbs | +10.2% |
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Poly. FatPolyunsaturated fat | +773.1% |
| Contains more Mono. FatMonounsaturated fat | +50.8% |
