Chocolate vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between chocolate and pumpkin seeds

Chocolate has more iron, manganese, copper, fats, and phosphorus; however, pumpkin seeds are higher in zinc, fiber, protein, and magnesium.
Pumpkin seeds cover your daily zinc needs 75% more than chocolate.
Pumpkin seeds contain 5 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while pumpkin seeds contain 3.67g.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chocolate

Pumpkin seeds

Contains more IronIron	+142.3%
Contains more CopperCopper	+49%
Contains more PhosphorusPhosphorus	+123.9%
Contains more ManganeseManganese	+186.1%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+79.5%
Contains more PotassiumPotassium	+64.4%
Contains more ZincZinc	+412.4%
Contains less SodiumSodium	-25%

~equal in Calcium ~55mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chocolate

Pumpkin seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+153.5%
Contains more Vitamin B5Vitamin B5	+430.4%
Contains more Vitamin B6Vitamin B6	+13.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+36%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.052mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	2.01mg	10.3mg	75%
Saturated fat	18.519g	3.67g	67%
Iron	8.02mg	3.31mg	59%
Polyunsaturated fat	1.092g	8.844g	52%
Fiber	7g	18.4g	46%
Manganese	1.419mg	0.496mg	40%
Copper	1.028mg	0.69mg	38%
Magnesium	146mg	262mg	28%
Protein	4.88g	18.55g	27%
Fats	31.28g	19.4g	18%
Phosphorus	206mg	92mg	16%
Potassium	559mg	919mg	11%
Caffeine	43mg		11%
Vitamin B12	0.23µg	0µg	10%
Monounsaturated fat	9.54g	6.032g	9%
Vitamin K	8.1µg		7%
Omega-6 (Linoleic acid)	0.947g		6%
Calories	546kcal	446kcal	5%
Selenium	3µg		5%
Vitamin B5	0.297mg	0.056mg	5%
Omega-3 (ALA)	0.085g		5%
Vitamin E	0.54mg		4%
Cholesterol	8mg	0mg	3%
Vitamin B3	0.725mg	0.286mg	3%
Carbs	61.17g	53.75g	2%
Folate		9µg	2%
Vitamin B1	0.025mg	0.034mg	1%
Protein per 100 calories	0.89g	4.2g	N/A
Calories per 10 g protein	1119kcal	240kcal	N/A
Weight per 100 calories	18g	22g	N/A
Unsaturated / Saturated Fat ratio	0.57	4.1	N/A
Vitamin C		0.3mg	0%
Net carbs	54.17g	35.35g	N/A
Calcium	56mg	55mg	0%
Sugar	47.9g		N/A
Sodium	24mg	18mg	0%
Vitamin A	2µg	3µg	0%
Vitamin B2	0.05mg	0.052mg	0%
Vitamin B6	0.042mg	0.037mg	0%
Trans fat	0.112g		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%
Omega-3 (EPA)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.001g		N/A