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Cocoa solids vs. Peanut — In-Depth Nutrition Comparison

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Important differences between Cocoa solids and Peanut

  • Cocoa solids have more Copper, Iron, Fiber, Manganese, Magnesium, and Phosphorus, however, Peanut have more Vitamin B3, Vitamin E , Folate, and Vitamin B1.
  • Cocoa solids' daily need coverage for Copper is 294% more.
  • Cocoa solids have 4 times more Fiber than Peanut. Cocoa solids have 37g of Fiber, while Peanut has 8.5g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Peanuts, all types, raw.

Infographic

Cocoa solids vs Peanut 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 +39.1%
Contains more Iron +202.6%
Contains more Magnesium +197%
Contains more Phosphorus +95.2%
Contains more Potassium +116.2%
Contains more Zinc +108.3%
Contains more Copper +231.1%
Contains more Manganese +98.4%
Contains more Selenium +98.6%
Contains less Sodium -14.3%
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 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Calcium +39.1%
Contains more Iron +202.6%
Contains more Magnesium +197%
Contains more Phosphorus +95.2%
Contains more Potassium +116.2%
Contains more Zinc +108.3%
Contains more Copper +231.1%
Contains more Manganese +98.4%
Contains more Selenium +98.6%
Contains less Sodium -14.3%

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.
:
6
Peanut
Contains more Vitamin B2 +78.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +8230%
Contains more Vitamin B1 +720.5%
Contains more Vitamin B3 +452.2%
Contains more Vitamin B5 +595.7%
Contains more Vitamin B6 +194.9%
Contains more Folate +650%
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% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin B2 +78.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +8230%
Contains more Vitamin B1 +720.5%
Contains more Vitamin B3 +452.2%
Contains more Vitamin B5 +595.7%
Contains more Vitamin B6 +194.9%
Contains more Folate +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +259%
Contains more Other +148.9%
Contains more Protein +31.6%
Contains more Fats +259.4%
Contains more Water +116.7%
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +259%
Contains more Other +148.9%
Contains more Protein +31.6%
Contains more Fats +259.4%
Contains more Water +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +434.5%
Contains more Polyunsaturated fat +3435.9%
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +434.5%
Contains more Polyunsaturated fat +3435.9%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Peanut Opinion
Net carbs 20.9g 7.63g Cocoa solids
Protein 19.6g 25.8g Peanut
Fats 13.7g 49.24g Peanut
Carbs 57.9g 16.13g Cocoa solids
Calories 228kcal 567kcal Peanut
Sugar 1.75g 4.72g Cocoa solids
Fiber 37g 8.5g Cocoa solids
Calcium 128mg 92mg Cocoa solids
Iron 13.86mg 4.58mg Cocoa solids
Magnesium 499mg 168mg Cocoa solids
Phosphorus 734mg 376mg Cocoa solids
Potassium 1524mg 705mg Cocoa solids
Sodium 21mg 18mg Peanut
Zinc 6.81mg 3.27mg Cocoa solids
Copper 3.788mg 1.144mg Cocoa solids
Manganese 3.837mg 1.934mg Cocoa solids
Selenium 14.3µg 7.2µg Cocoa solids
Vitamin E 0.1mg 8.33mg Peanut
Vitamin B1 0.078mg 0.64mg Peanut
Vitamin B2 0.241mg 0.135mg Cocoa solids
Vitamin B3 2.185mg 12.066mg Peanut
Vitamin B5 0.254mg 1.767mg Peanut
Vitamin B6 0.118mg 0.348mg Peanut
Folate 32µg 240µg Peanut
Vitamin K 2.5µg 0µg Cocoa solids
Tryptophan 0.293mg 0.25mg Cocoa solids
Threonine 0.776mg 0.883mg Peanut
Isoleucine 0.76mg 0.907mg Peanut
Leucine 1.189mg 1.672mg Peanut
Lysine 0.983mg 0.926mg Cocoa solids
Methionine 0.202mg 0.317mg Peanut
Phenylalanine 0.941mg 1.377mg Peanut
Valine 1.177mg 1.082mg Cocoa solids
Histidine 0.339mg 0.652mg Peanut
Saturated Fat 8.07g 6.279g Peanut
Monounsaturated Fat 4.57g 24.426g Peanut
Polyunsaturated fat 0.44g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Peanut
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
79%
Peanut
Minerals Daily Need Coverage Score
339%
Cocoa solids
131%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.791g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.97g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.4)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.