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Almond vs Cocoa solids - In-Depth Nutrition Comparison

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What are the main differences between Almond and Cocoa solids?

  • Almond is richer in Vitamin E , and Vitamin B2, yet Cocoa solids are richer in Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Zinc, and Potassium.
  • Cocoa solids' daily need coverage for Copper is 306% higher.
  • Almond has 256 times more Vitamin E than Cocoa solids. Almond has 25.63mg of Vitamin E , while Cocoa solids have 0.1mg.

We used Nuts, almonds and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Almond vs Cocoa solids infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +110.2%
Contains less Sodium -95.2%
Contains more Iron +273.6%
Contains more Potassium +107.9%
Contains more Magnesium +84.8%
Contains more Copper +267.4%
Contains more Zinc +118.3%
Contains more Phosphorus +52.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains more Calcium +110.2%
Contains less Sodium -95.2%
Contains more Iron +273.6%
Contains more Potassium +107.9%
Contains more Magnesium +84.8%
Contains more Copper +267.4%
Contains more Zinc +118.3%
Contains more Phosphorus +52.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +372.2%
Contains more Vitamin B3 +65.6%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +37.5%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin A +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +372.2%
Contains more Vitamin B3 +65.6%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +37.5%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
16
Cocoa solids
Mineral Summary Score
139
Almond
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
118%
Cocoa solids
Carbohydrates
22%
Almond
58%
Cocoa solids
Fats
230%
Almond
63%
Cocoa solids

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Cocoa solids
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 4.268g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

All nutrients comparison - raw data values

Nutrient Almond Cocoa solids Opinion
Calories 579 228 Almond
Protein 21.15 19.6 Almond
Fats 49.93 13.7 Almond
Vitamin C 0 0
Carbs 21.55 57.9 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 13.86 Cocoa solids
Calcium 269 128 Almond
Potassium 733 1524 Cocoa solids
Magnesium 270 499 Cocoa solids
Sugar 4.35 1.75 Cocoa solids
Fiber 12.5 37 Cocoa solids
Copper 1.031 3.788 Cocoa solids
Zinc 3.12 6.81 Cocoa solids
Starch 0.72 Almond
Phosphorus 481 734 Cocoa solids
Sodium 1 21 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.1 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.078 Almond
Vitamin B2 1.138 0.241 Almond
Vitamin B3 3.618 2.185 Almond
Vitamin B5 0.471 0.254 Almond
Vitamin B6 0.137 0.118 Almond
Vitamin B12 0 0
Vitamin K 0 2.5 Cocoa solids
Folate 44 32 Almond
Trans Fat 0.015 Cocoa solids
Saturated Fat 3.802 8.07 Almond
Monounsaturated Fat 31.551 4.57 Almond
Polyunsaturated fat 12.329 0.44 Almond
Tryptophan 0.211 0.293 Cocoa solids
Threonine 0.601 0.776 Cocoa solids
Isoleucine 0.751 0.76 Cocoa solids
Leucine 1.473 1.189 Almond
Lysine 0.568 0.983 Cocoa solids
Methionine 0.157 0.202 Cocoa solids
Phenylalanine 1.132 0.941 Almond
Valine 0.855 1.177 Cocoa solids
Histidine 0.539 0.339 Almond
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.