White chocolate vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between white chocolate and pumpkin seeds
- White chocolate has more vitamin B12 and vitamin B2; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, manganese, and potassium.
- Pumpkin seeds cover your daily zinc needs 87% more than white chocolate.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Candies, white chocolate and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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 CalciumCalcium | +261.8% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more SeleniumSelenium | +∞% |
| 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% |
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 | +66.7% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +65.4% |
| Contains more ProteinProtein | +216% |
| Contains more WaterWater | +246.2% |
| Contains more OtherOther | +153.3% |
~equal in
Carbs
~53.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +50.8% |
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Poly. FatPolyunsaturated fat | +773.1% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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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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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.74mg | 10.3mg | 87% |
| Fiber | 0.2g | 18.4g | 73% |
| Saturated fat | 19.412g | 3.67g | 72% |
| Copper | 0.06mg | 0.69mg | 70% |
| Magnesium | 12mg | 262mg | 60% |
| Polyunsaturated fat | 1.013g | 8.844g | 52% |
| Iron | 0.24mg | 3.31mg | 38% |
| Protein | 5.87g | 18.55g | 25% |
| Vitamin B12 | 0.56µg | 0µg | 23% |
| Manganese | 0.008mg | 0.496mg | 21% |
| Fats | 32.09g | 19.4g | 20% |
| Potassium | 286mg | 919mg | 19% |
| Vitamin B2 | 0.282mg | 0.052mg | 18% |
| Calcium | 199mg | 55mg | 14% |
| Phosphorus | 176mg | 92mg | 12% |
| Vitamin B5 | 0.608mg | 0.056mg | 11% |
| Vitamin K | 9.1µg | 8% | |
| Selenium | 4.5µg | 8% | |
| Monounsaturated fat | 9.097g | 6.032g | 8% |
| Cholesterol | 21mg | 0mg | 7% |
| Vitamin E | 0.96mg | 6% | |
| Choline | 29.5mg | 5% | |
| Calories | 539kcal | 446kcal | 5% |
| Sodium | 90mg | 18mg | 3% |
| Vitamin B3 | 0.745mg | 0.286mg | 3% |
| Vitamin B1 | 0.063mg | 0.034mg | 2% |
| Carbs | 59.24g | 53.75g | 2% |
| Vitamin B6 | 0.056mg | 0.037mg | 1% |
| Vitamin A | 9µg | 3µg | 1% |
| Folate | 7µg | 9µg | 1% |
| Vitamin C | 0.5mg | 0.3mg | 0% |
| Net carbs | 59.04g | 35.35g | 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% |
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
22%
4%
Minerals Daily Need Coverage Score
26%
103%
Comparison summary
Which food is lower in glycemic index?
White chocolate is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 15.742g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.3)
Which food is richer in minerals?
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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.