Pumpkin Seeds vs. Bittersweet Chocolate
Nutrition comparison of Pumpkin Seeds and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and bittersweet chocolate:
- Both bittersweet chocolate and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and pumpkin seeds are high in calories. Bittersweet chocolate has 44% more calories than pumpkin seed - bittersweet chocolate has 642 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Bittersweet Chocolate | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 46% | 18% |
| Fat | 38% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and bittersweet chocolate has 47% less carbohydrates than pumpkin seed - bittersweet chocolate has 28.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both bittersweet chocolate and pumpkin seeds are high in dietary fiber. Pumpkin seed has 11% more dietary fiber than bittersweet chocolate - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Bittersweet chocolate and pumpkin seeds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and pumpkin seeds are high in protein. Pumpkin seed has 30% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and pumpkin seed has 89% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
cholesterol
Both bittersweet chocolate and pumpkin seeds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and bittersweet chocolate contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Pumpkin seeds and bittersweet chocolate contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than pumpkin seed - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than pumpkin seed - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate. Both pumpkin seeds and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.
| Pumpkin Seeds | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.034 MG | 0.147 MG |
| Riboflavin | 0.052 MG | 0.1 MG |
| Niacin | 0.286 MG | 1.355 MG |
| Pantothenic acid | 0.056 MG | 0.168 MG |
| Vitamin B6 | 0.037 MG | 0.027 MG |
| Folate | 9 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and pumpkin seeds are high in calcium. Bittersweet chocolate has 84% more calcium than pumpkin seed - bittersweet chocolate has 101mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both bittersweet chocolate and pumpkin seeds are high in iron. Bittersweet chocolate has 426% more iron than pumpkin seed - bittersweet chocolate has 17.4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both bittersweet chocolate and pumpkin seeds are high in potassium. Pumpkin seed has 11% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.117 G |
| Total | 0.077 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than bittersweet chocolate per 100 grams.
| Pumpkin Seeds | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 8.759 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 8.759 G | 1.988 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or pumpkin seeds contain more calories in 100 grams?Both bittersweet chocolate and pumpkin seeds are high in calories. Bittersweet chocolate has 40% more calories than pumpkin seed - bittersweet chocolate has 642 calories in 100g and pumpkin seed has 446 calories.
Does bittersweet chocolate or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than pumpkin seed - bittersweet chocolate has 28.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does bittersweet chocolate or pumpkin seeds contain more calcium?
Both bittersweet chocolate and pumpkin seeds are high in calcium. Bittersweet chocolate has 80% more calcium than pumpkin seed - bittersweet chocolate has 101mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does bittersweet chocolate or pumpkin seeds contain more iron?
Both bittersweet chocolate and pumpkin seeds are high in iron. Bittersweet chocolate has 430% more iron than pumpkin seed - bittersweet chocolate has 17.4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does bittersweet chocolate or pumpkin seeds contain more potassium?
Both bittersweet chocolate and pumpkin seeds are high in potassium. Pumpkin seed has 10% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.