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  6. Cocoa solids vs. Dried fruit

Cocoa solids vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between Cocoa solids and Dried fruit?

  • Cocoa solids are higher in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Zinc, and Selenium, yet Dried fruit is higher in Vitamin E .
  • Cocoa solids' daily need coverage for Copper is 383% more.
  • Cocoa solids have 475 times more Saturated Fat than Dried fruit. While Cocoa solids have 8.07g of Saturated Fat, Dried fruit has only 0.017g.

We used Cocoa, dry powder, unsweetened and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Cocoa solids vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cocoa solids
Cocoa solids
9
:
1
Dried fruit
Dried fruit
Contains more Calcium +132.7%
Contains more Iron +421.1%
Contains more Magnesium +1459.4%
Contains more Phosphorus +933.8%
Contains more Potassium +31.2%
Contains more Zinc +1646.2%
Contains more Copper +1004.4%
Contains more Manganese +1532.8%
Contains more Selenium +550%
Contains less Sodium -52.4%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +132.7%
Contains more Iron +421.1%
Contains more Magnesium +1459.4%
Contains more Phosphorus +933.8%
Contains more Potassium +31.2%
Contains more Zinc +1646.2%
Contains more Copper +1004.4%
Contains more Manganese +1532.8%
Contains more Selenium +550%
Contains less Sodium -52.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cocoa solids
Cocoa solids
3
:
7
Dried fruit
Dried fruit
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
3
:
2
Dried fruit
Dried fruit
Contains more Protein +478.2%
Contains more Fats +2586.3%
Contains more Other +125.7%
Contains more Water +929.7%
Equal in Carbs - 62.64
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +478.2%
Contains more Fats +2586.3%
Contains more Other +125.7%
Contains more Water +929.7%
Equal in Carbs - 62.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +6075.7%
Contains more Polyunsaturated fat +494.6%
Contains less Saturated Fat -99.8%
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +6075.7%
Contains more Polyunsaturated fat +494.6%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Dried fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Dried fruit Opinion
Net carbs 20.9g 55.34g Dried fruit
Protein 19.6g 3.39g Cocoa solids
Fats 13.7g 0.51g Cocoa solids
Carbs 57.9g 62.64g Dried fruit
Calories 228kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 1.75g 53.44g Cocoa solids
Fiber 37g 7.3g Cocoa solids
Calcium 128mg 55mg Cocoa solids
Iron 13.86mg 2.66mg Cocoa solids
Magnesium 499mg 32mg Cocoa solids
Phosphorus 734mg 71mg Cocoa solids
Potassium 1524mg 1162mg Cocoa solids
Sodium 21mg 10mg Dried fruit
Zinc 6.81mg 0.39mg Cocoa solids
Copper 3.788mg 0.343mg Cocoa solids
Manganese 3.837mg 0.235mg Cocoa solids
Selenium 14.3µg 2.2µg Cocoa solids
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.1mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.078mg 0.015mg Cocoa solids
Vitamin B2 0.241mg 0.074mg Cocoa solids
Vitamin B3 2.185mg 2.589mg Dried fruit
Vitamin B5 0.254mg 0.516mg Dried fruit
Vitamin B6 0.118mg 0.143mg Dried fruit
Folate 32µg 10µg Cocoa solids
Vitamin K 2.5µg 3.1µg Dried fruit
Tryptophan 0.293mg 0.016mg Cocoa solids
Threonine 0.776mg 0.073mg Cocoa solids
Isoleucine 0.76mg 0.063mg Cocoa solids
Leucine 1.189mg 0.105mg Cocoa solids
Lysine 0.983mg 0.083mg Cocoa solids
Methionine 0.202mg 0.015mg Cocoa solids
Phenylalanine 0.941mg 0.062mg Cocoa solids
Valine 1.177mg 0.078mg Cocoa solids
Histidine 0.339mg 0.047mg Cocoa solids
Saturated Fat 8.07g 0.017g Dried fruit
Monounsaturated Fat 4.57g 0.074g Cocoa solids
Polyunsaturated fat 0.44g 0.074g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Cocoa solids
38%
Dried fruit
Minerals Daily Need Coverage Score
339%
Cocoa solids
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 8.053g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 51.69g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.