Pumpkin Seeds vs. Chocolate Ice Cream
Nutrition comparison of Pumpkin Seeds and Chocolate Ice Cream
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 ice cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chocolate ice cream:
- Both chocolate ice cream and pumpkin seeds are high in calcium, calories and potassium.
- Chocolate ice cream has more riboflavin, pantothenic acid and Vitamin B12.
- Chocolate ice cream is a great source of Vitamin A.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chocolate Ice Cream (Ice creams, chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate ice cream and pumpkin seeds are high in calories. Pumpkin seed has 106% more calories than chocolate ice cream - chocolate ice cream has 216 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, lighter in carbs and lighter in fat compared to chocolate ice cream per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chocolate ice cream, 7:50:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chocolate Ice Cream | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 46% | 50% |
| Fat | 38% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and chocolate ice cream has 48% less carbohydrates than pumpkin seed - chocolate ice cream has 28.2g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 14 times more dietary fiber than chocolate ice cream - chocolate ice cream has 1.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Chocolate ice cream is high in sugar and pumpkin seed has less sugar than chocolate ice cream - chocolate ice cream has 25.4g 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 388% more protein than chocolate ice cream - chocolate ice cream has 3.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Chocolate ice cream is high in saturated fat and pumpkin seed has 46% less saturated fat than chocolate ice cream - chocolate ice cream has 6.8g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than chocolate ice cream - chocolate ice cream has 34mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Chocolate ice cream and pumpkin seeds contain similar amounts of Vitamin C - chocolate ice cream has 0.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Chocolate ice cream is a great source of Vitamin A and it has 38 times more Vitamin A than pumpkin seed - chocolate ice cream has 118ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin D
Chocolate ice cream has more Vitamin D than pumpkin seed - chocolate ice cream has 8iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Chocolate ice cream and pumpkin seeds contain similar amounts of Vitamin E - chocolate ice cream has 0.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chocolate ice cream and pumpkin seeds contain similar amounts of Vitamin K - chocolate ice cream has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chocolate ice cream has more riboflavin, pantothenic acid and Vitamin B12. Both pumpkin seeds and chocolate ice cream contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Pumpkin Seeds | Chocolate Ice Cream | |
|---|---|---|
| Thiamin | 0.034 MG | 0.042 MG |
| Riboflavin | 0.052 MG | 0.194 MG |
| Niacin | 0.286 MG | 0.226 MG |
| Pantothenic acid | 0.056 MG | 0.554 MG |
| Vitamin B6 | 0.037 MG | 0.055 MG |
| Folate | 9 UG | 16 UG |
| Vitamin B12 | ~ | 0.29 UG |
Minerals
calcium
Both chocolate ice cream and pumpkin seeds are high in calcium. Chocolate ice cream has 98% more calcium than pumpkin seed - chocolate ice cream has 109mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 256% more iron than chocolate ice cream - chocolate ice cream has 0.93mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both chocolate ice cream and pumpkin seeds are high in potassium. Pumpkin seed has 269% more potassium than chocolate ice cream - chocolate ice cream has 249mg 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 chocolate ice cream contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Chocolate Ice Cream | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.15 G |
| Total | 0.077 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chocolate ice cream per 100 grams.
| Pumpkin Seeds | Chocolate Ice Cream | |
|---|---|---|
| linoleic acid | 8.759 G | 0.25 G |
| Total | 8.759 G | 0.25 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pumpkin Seeds or Chocolate Ice Cream .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chocolate Ice Cream (Ice creams, chocolate) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Chocolate Ice Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 chocolate ice cream or pumpkin seeds contain more calories in 100 grams?Both chocolate ice cream and pumpkin seeds are high in calories. Pumpkin seed has 110% more calories than chocolate ice cream - chocolate ice cream has 216 calories in 100g and pumpkin seed has 446 calories.
Does chocolate ice cream or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chocolate ice cream has 50% fewer carbohydrates than pumpkin seed - chocolate ice cream has 28.2g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does chocolate ice cream or pumpkin seeds contain more calcium?
Both chocolate ice cream and pumpkin seeds are high in calcium. Chocolate ice cream has 100% more calcium than pumpkin seed - chocolate ice cream has 109mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does chocolate ice cream or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 260% more iron than chocolate ice cream - chocolate ice cream has 0.93mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does chocolate ice cream or pumpkin seeds contain more potassium?
Both chocolate ice cream and pumpkin seeds are high in potassium. Pumpkin seed has 270% more potassium than chocolate ice cream - chocolate ice cream has 249mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.