Pumpkin Seeds vs. Chocolate Hazelnut Spread
Nutrition comparison of Pumpkin Seeds and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chocolate hazelnut spread:
- Both chocolate hazelnut spread and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Chocolate hazelnut spread has more thiamin, riboflavin, pantothenic acid and Vitamin B12.
- Chocolate hazelnut spread has signficantly more Vitamin E than pumpkin seed.
- Pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and pumpkin seeds are high in calories. Chocolate hazelnut spread has 21% more calories than pumpkin seed - chocolate hazelnut spread has 539 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, lighter in fat and similar to chocolate hazelnut spread for carbs. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 46% | 46% |
| Fat | 38% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both chocolate hazelnut spread and pumpkin seeds are high in carbohydrates. Chocolate hazelnut spread has 16% more carbohydrates than pumpkin seed - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and pumpkin seeds are high in dietary fiber. Pumpkin seed has 241% more dietary fiber than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Chocolate hazelnut spread is high in sugar and pumpkin seed has less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 243% more protein than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Chocolate hazelnut spread is high in saturated fat and pumpkin seed has 87% less saturated fat than chocolate hazelnut spread - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and chocolate hazelnut spread contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamin A
Chocolate hazelnut spread and pumpkin seeds contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Chocolate hazelnut spread has signficantly more Vitamin E than pumpkin seed - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chocolate hazelnut spread and pumpkin seeds contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chocolate hazelnut spread has more thiamin, riboflavin, pantothenic acid and Vitamin B12. Both pumpkin seeds and chocolate hazelnut spread contain significant amounts of niacin, Vitamin B6 and folate.
| Pumpkin Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.034 MG | 0.085 MG |
| Riboflavin | 0.052 MG | 0.17 MG |
| Niacin | 0.286 MG | 0.427 MG |
| Pantothenic acid | 0.056 MG | 0.357 MG |
| Vitamin B6 | 0.037 MG | 0.082 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and pumpkin seeds are high in calcium. Chocolate hazelnut spread has 96% more calcium than pumpkin seed - chocolate hazelnut spread has 108mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both chocolate hazelnut spread and pumpkin seeds are high in iron. Chocolate hazelnut spread has 32% more iron than pumpkin seed - chocolate hazelnut spread has 4.4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both chocolate hazelnut spread and pumpkin seeds are high in potassium. Pumpkin seed has 126% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Pumpkin Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| linoleic acid | 8.759 G | ~ |
| other omega 6 | ~ | 1.877 G |
| Total | 8.759 G | 1.877 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 Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 chocolate hazelnut spread or pumpkin seeds contain more calories in 100 grams?Both chocolate hazelnut spread and pumpkin seeds are high in calories. Chocolate hazelnut spread has 20% more calories than pumpkin seed - chocolate hazelnut spread has 539 calories in 100g and pumpkin seed has 446 calories.
Does chocolate hazelnut spread or pumpkin seeds have more carbohydrates?
By weight, both chocolate hazelnut spread and pumpkin seeds are high in carbohydrates. chocolate hazelnut spread has 20% more carbohydrates than pumpkin seed - chocolate hazelnut spread has 62.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does chocolate hazelnut spread or pumpkin seeds contain more calcium?
Both chocolate hazelnut spread and pumpkin seeds are high in calcium. Chocolate hazelnut spread has 100% more calcium than pumpkin seed - chocolate hazelnut spread has 108mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does chocolate hazelnut spread or pumpkin seeds contain more iron?
Both chocolate hazelnut spread and pumpkin seeds are high in iron. Chocolate hazelnut spread has 30% more iron than pumpkin seed - chocolate hazelnut spread has 4.4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does chocolate hazelnut spread or pumpkin seeds contain more potassium?
Both chocolate hazelnut spread and pumpkin seeds are high in potassium. Pumpkin seed has 130% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.