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Seed vs Chocolate - In-Depth Nutrition Comparison

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How are Seed and Chocolate different?

  • Seed is higher than Chocolate in Fiber, Selenium, Phosphorus, Calcium, Manganese, Vitamin B3, Vitamin B1, Magnesium, and Zinc.
  • Seed covers your daily need of Fiber 110% more than Chocolate.
  • Seed contains 25 times more Vitamin B1 than Chocolate. Seed contains 0.62mg of Vitamin B1, while Chocolate contains 0.025mg.
  • Seed is lower in Saturated Fat.

Seeds, chia seeds, dried and Chocolate, dark, 45- 59% cacao solids types were used in this article.

Infographic

Seed vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Equal in Iron - 8.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +1026.8%
Contains more Magnesium +129.5%
Contains more Phosphorus +317.5%
Contains less Sodium -33.3%
Contains more Zinc +127.9%
Contains more Potassium +37.3%
Contains more Copper +11.3%
Equal in Iron - 8.02

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
Seed
6
:
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 50
Equal in Vitamin E - 0.54
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin B1 +2380%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +1117.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 50
Equal in Vitamin E - 0.54

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.
Seed Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Chocolate Opinion
Net carbs 7.72g 54.17g Chocolate
Protein 16.54g 4.88g Seed
Fats 30.74g 31.28g Chocolate
Carbs 42.12g 61.17g Chocolate
Calories 486kcal 546kcal Chocolate
Starch g g
Fructose g 0g Chocolate
Sugar g 47.9g Seed
Fiber 34.4g 7g Seed
Calcium 631mg 56mg Seed
Iron 7.72mg 8.02mg Chocolate
Magnesium 335mg 146mg Seed
Phosphorus 860mg 206mg Seed
Potassium 407mg 559mg Chocolate
Sodium 16mg 24mg Seed
Zinc 4.58mg 2.01mg Seed
Copper 0.924mg 1.028mg Chocolate
Vitamin A 54IU 50IU Seed
Vitamin E 0.5mg 0.54mg Chocolate
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg mg Seed
Vitamin B1 0.62mg 0.025mg Seed
Vitamin B2 0.17mg 0.05mg Seed
Vitamin B3 8.83mg 0.725mg Seed
Vitamin B5 mg 0.297mg Chocolate
Vitamin B6 mg 0.042mg Chocolate
Folate 49µg µg Seed
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K µg 8.1µg Chocolate
Tryptophan 0.436mg mg Seed
Threonine 0.709mg mg Seed
Isoleucine 0.801mg mg Seed
Leucine 1.371mg mg Seed
Lysine 0.97mg mg Seed
Methionine 0.588mg mg Seed
Phenylalanine 1.016mg mg Seed
Valine 0.95mg mg Seed
Histidine 0.531mg mg Seed
Cholesterol 0mg 8mg Seed
Trans Fat 0.14g 0.112g Chocolate
Saturated Fat 3.33g 18.519g Seed
Monounsaturated Fat 2.309g 9.54g Chocolate
Polyunsaturated fat 23.665g 1.092g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Seed
10
Chocolate
Mineral Summary Score
195
Seed
120
Chocolate

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
99%
Seed
29%
Chocolate
Carbohydrates
42%
Seed
61%
Chocolate
Fats
142%
Seed
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.189g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.