Pumpkin Seeds vs. Cocoa Powder
Nutrition comparison of Pumpkin Seeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cocoa powder:
- Both cocoa powder and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and pumpkin seeds are high in calories. Pumpkin seed has 96% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in carbs, heavier in fat and similar to cocoa powder for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cocoa Powder | |
|---|---|---|
| Protein | 16% | 18% |
| Carbohydrates | 46% | 54% |
| Fat | 38% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and pumpkin seeds are high in carbohydrates. Cocoa powder has a little more carbohydrates (8%) than pumpkin seed by weight - cocoa powder has 57.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both cocoa powder and pumpkin seeds are high in dietary fiber. Cocoa powder has 101% more dietary fiber than pumpkin seed - cocoa powder has 37g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both cocoa powder and pumpkin seeds are high in protein. Cocoa powder has a little more protein (6%) than pumpkin seed by weight - cocoa powder has 19.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and pumpkin seed has 55% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and cocoa powder contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Pumpkin seeds and cocoa powder contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and pumpkin seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cocoa powder and pumpkin seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.034 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.241 MG |
| Niacin | 0.286 MG | 2.185 MG |
| Pantothenic acid | 0.056 MG | 0.254 MG |
| Vitamin B6 | 0.037 MG | 0.118 MG |
| Folate | 9 UG | 32 UG |
Minerals
calcium
Both cocoa powder and pumpkin seeds are high in calcium. Cocoa powder has 133% more calcium than pumpkin seed - cocoa powder has 128mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both cocoa powder and pumpkin seeds are high in iron. Cocoa powder has 319% more iron than pumpkin seed - cocoa powder has 13.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both cocoa powder and pumpkin seeds are high in potassium. Cocoa powder has 66% more potassium than pumpkin seed - cocoa powder has 1524mg 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 cocoa powder per 100 grams.
| Pumpkin Seeds | Cocoa Powder | |
|---|---|---|
| linoleic acid | 8.759 G | 0.44 G |
| Total | 8.759 G | 0.44 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 Cocoa Powder .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 cocoa powder or pumpkin seeds contain more calories in 100 grams?Both cocoa powder and pumpkin seeds are high in calories. Pumpkin seed has 100% more calories than cocoa powder - cocoa powder has 228 calories in 100g and pumpkin seed has 446 calories.
Does cocoa powder or pumpkin seeds have more carbohydrates?
By weight, both cocoa powder and pumpkin seeds are high in carbohydrates. cocoa powder has a little more carbohydrates ( 10%) than pumpkin seed by weight - cocoa powder has 57.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does cocoa powder or pumpkin seeds contain more calcium?
Both cocoa powder and pumpkin seeds are high in calcium. Cocoa powder has 130% more calcium than pumpkin seed - cocoa powder has 128mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does cocoa powder or pumpkin seeds contain more iron?
Both cocoa powder and pumpkin seeds are high in iron. Cocoa powder has 320% more iron than pumpkin seed - cocoa powder has 13.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does cocoa powder or pumpkin seeds contain more potassium?
Both cocoa powder and pumpkin seeds are high in potassium. Cocoa powder has 70% more potassium than pumpkin seed - cocoa powder has 1524mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.