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Cocoa solids vs. Macadamia — In-Depth Nutrition Comparison

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What are the main differences between Cocoa solids and Macadamia?

  • Cocoa solids are richer in Copper, Iron, Fiber, Magnesium, Phosphorus, Zinc, Potassium, and Selenium, yet Macadamia is richer in Vitamin B1.
  • Cocoa solids' daily need coverage for Copper is 337% higher.
  • Cocoa solids have 5 times more Zinc than Macadamia. Cocoa solids have 6.81mg of Zinc, while Macadamia has 1.3mg.
  • Cocoa solids contain less Saturated Fat.

We used Cocoa, dry powder, unsweetened and Nuts, macadamia nuts, raw types in this comparison.

Infographic

Cocoa solids vs Macadamia 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.
Contains more Calcium +50.6%
Contains more Iron +275.6%
Contains more Magnesium +283.8%
Contains more Phosphorus +290.4%
Contains more Potassium +314.1%
Contains more Zinc +423.8%
Contains more Copper +401.1%
Contains more Selenium +297.2%
Contains less Sodium -76.2%
Equal in Manganese - 4.131
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +50.6%
Contains more Iron +275.6%
Contains more Magnesium +283.8%
Contains more Phosphorus +290.4%
Contains more Potassium +314.1%
Contains more Zinc +423.8%
Contains more Copper +401.1%
Contains more Selenium +297.2%
Contains less Sodium -76.2%
Equal in Manganese - 4.131

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.
:
Contains more Vitamin B2 +48.8%
Contains more Folate +190.9%
Contains more Vitamin E +440%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1432.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +198.4%
Contains more Vitamin B6 +133.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin B2 +48.8%
Contains more Folate +190.9%
Contains more Vitamin E +440%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1432.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +198.4%
Contains more Vitamin B6 +133.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +147.8%
Contains more Carbs +319%
Contains more Water +120.6%
Contains more Other +408.8%
Contains more Fats +453.1%
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +147.8%
Contains more Carbs +319%
Contains more Water +120.6%
Contains more Other +408.8%
Contains more Fats +453.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.1%
Contains more Monounsaturated Fat +1188.3%
Contains more Polyunsaturated fat +241.4%
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -33.1%
Contains more Monounsaturated Fat +1188.3%
Contains more Polyunsaturated fat +241.4%

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 Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Macadamia Opinion
Net carbs 20.9g 5.22g Cocoa solids
Protein 19.6g 7.91g Cocoa solids
Fats 13.7g 75.77g Macadamia
Carbs 57.9g 13.82g Cocoa solids
Calories 228kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 1.75g 4.57g Cocoa solids
Fiber 37g 8.6g Cocoa solids
Calcium 128mg 85mg Cocoa solids
Iron 13.86mg 3.69mg Cocoa solids
Magnesium 499mg 130mg Cocoa solids
Phosphorus 734mg 188mg Cocoa solids
Potassium 1524mg 368mg Cocoa solids
Sodium 21mg 5mg Macadamia
Zinc 6.81mg 1.3mg Cocoa solids
Copper 3.788mg 0.756mg Cocoa solids
Manganese 3.837mg 4.131mg Macadamia
Selenium 14.3µg 3.6µg Cocoa solids
Vitamin E 0.1mg 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.078mg 1.195mg Macadamia
Vitamin B2 0.241mg 0.162mg Cocoa solids
Vitamin B3 2.185mg 2.473mg Macadamia
Vitamin B5 0.254mg 0.758mg Macadamia
Vitamin B6 0.118mg 0.275mg Macadamia
Folate 32µg 11µg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.293mg 0.067mg Cocoa solids
Threonine 0.776mg 0.37mg Cocoa solids
Isoleucine 0.76mg 0.314mg Cocoa solids
Leucine 1.189mg 0.602mg Cocoa solids
Lysine 0.983mg 0.018mg Cocoa solids
Methionine 0.202mg 0.023mg Cocoa solids
Phenylalanine 0.941mg 0.665mg Cocoa solids
Valine 1.177mg 0.363mg Cocoa solids
Histidine 0.339mg 0.195mg Cocoa solids
Saturated Fat 8.07g 12.061g Cocoa solids
Monounsaturated Fat 4.57g 58.877g Macadamia
Polyunsaturated fat 0.44g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Macadamia
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
43%
Macadamia
Minerals Daily Need Coverage Score
339%
Cocoa solids
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 3.991g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.6)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.