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  6. Almond butter vs. Cocoa solids

Almond butter vs. Cocoa solids — In-Depth Nutrition Comparison

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Significant differences between almond butter and cocoa solids

  • Almond butter has more vitamin E and vitamin B2; however, cocoa solids are richer in copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily copper needs 317% more than almond butter.
  • Cocoa solids have 242 times less vitamin E than almond butter. Almond butter has 24.21mg of vitamin E, while cocoa solids have 0.1mg.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Cocoa, dry powder, unsweetened.

Infographic

Almond butter vs Cocoa solids 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +171.1%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +78.9%
Contains more PotassiumPotassium +103.7%
Contains more IronIron +297.1%
Contains more CopperCopper +305.6%
Contains more ZincZinc +107%
Contains more PhosphorusPhosphorus +44.5%
Contains more ManganeseManganese +80.1%
Contains more SeleniumSelenium +495.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +24110%
Contains more Vitamin B2Vitamin B2 +289.6%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more FolateFolate +65.6%
Contains more CholineCholine +334.2%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Cocoa solids DV% diff.
Copper 0.934mg 3.788mg 317%
Vitamin E 24.21mg 0.1mg 161%
Iron 3.49mg 13.86mg 130%
Fiber 10.3g 37g 107%
Polyunsaturated fat 13.613g 0.44g 88%
Manganese 2.131mg 3.837mg 74%
Monounsaturated fat 32.445g 4.57g 70%
Fats 55.5g 13.7g 64%
Caffeine 230mg 58%
Vitamin B2 0.939mg 0.241mg 54%
Magnesium 279mg 499mg 52%
Zinc 3.29mg 6.81mg 32%
Phosphorus 508mg 734mg 32%
Potassium 748mg 1524mg 23%
Calcium 347mg 128mg 22%
Selenium 2.4µg 14.3µg 22%
Calories 614kcal 228kcal 19%
Saturated fat 4.152g 8.07g 18%
Carbs 18.82g 57.9g 13%
Choline 52.1mg 12mg 7%
Vitamin B3 3.155mg 2.185mg 6%
Folate 53µg 32µg 5%
Protein 20.96g 19.6g 3%
Vitamin B1 0.041mg 0.078mg 3%
Vitamin K 0µg 2.5µg 2%
Vitamin B5 0.318mg 0.254mg 1%
Sodium 7mg 21mg 1%
Vitamin B6 0.103mg 0.118mg 1%
Net carbs 8.52g 20.9g N/A
Sugar 4.43g 1.75g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.293mg 0%
Threonine 0.555mg 0.776mg 0%
Isoleucine 0.813mg 0.76mg 0%
Leucine 1.483mg 1.189mg 0%
Lysine 0.612mg 0.983mg 0%
Methionine 0.122mg 0.202mg 0%
Phenylalanine 1.149mg 0.941mg 0%
Valine 0.937mg 1.177mg 0%
Histidine 0.55mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +305.1%
Contains more CarbsCarbs +207.7%
Contains more WaterWater +82.9%
Contains more OtherOther +88.3%
~equal in Protein ~19.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -48.6%
Contains more Mono. FatMonounsaturated fat +610%
Contains more Poly. FatPolyunsaturated fat +2993.9%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.