Almonds vs. Cocoa solids — In-Depth Nutrition Comparison
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What are the main differences between almonds and cocoa solids?
- Almonds are 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.
- Almonds have 256 times more vitamin E than cocoa solids. Almonds have 25.63mg of vitamin E, while cocoa solids have 0.1mg.
- Almonds have a lower glycemic index than cocoa solids.
We used Nuts, almonds and Cocoa, dry powder, unsweetened types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +110.2% |
| Contains less SodiumSodium | -95.2% |
| Contains more MagnesiumMagnesium | +84.8% |
| Contains more PotassiumPotassium | +107.9% |
| Contains more IronIron | +273.6% |
| Contains more CopperCopper | +267.4% |
| Contains more ZincZinc | +118.3% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains more ManganeseManganese | +76.1% |
| Contains more SeleniumSelenium | +248.8% |
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.
| Contains more Vitamin EVitamin E | +25530% |
| Contains more Vitamin B1Vitamin B1 | +162.8% |
| Contains more Vitamin B2Vitamin B2 | +372.2% |
| Contains more Vitamin B3Vitamin B3 | +65.6% |
| Contains more Vitamin B5Vitamin B5 | +85.4% |
| Contains more Vitamin B6Vitamin B6 | +16.1% |
| Contains more FolateFolate | +37.5% |
| Contains more CholineCholine | +334.2% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more FatsFats | +264.5% |
| Contains more WaterWater | +47% |
| Contains more CarbsCarbs | +168.7% |
| Contains more OtherOther | +95.9% |
~equal in
Protein
~19.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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 | -52.9% |
| Contains more Mono. FatMonounsaturated fat | +590.4% |
| Contains more Poly. FatPolyunsaturated fat | +2702% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.031mg | 3.788mg | 306% |
| Vitamin E | 25.63mg | 0.1mg | 170% |
| Iron | 3.71mg | 13.86mg | 127% |
| Fiber | 12.5g | 37g | 98% |
| Polyunsaturated fat | 12.329g | 0.44g | 79% |
| Manganese | 2.179mg | 3.837mg | 72% |
| Vitamin B2 | 1.138mg | 0.241mg | 69% |
| Monounsaturated fat | 31.551g | 4.57g | 67% |
| Caffeine | 0mg | 230mg | 58% |
| Fats | 49.93g | 13.7g | 56% |
| Magnesium | 270mg | 499mg | 55% |
| Phosphorus | 481mg | 734mg | 36% |
| Zinc | 3.12mg | 6.81mg | 34% |
| Potassium | 733mg | 1524mg | 23% |
| Selenium | 4.1µg | 14.3µg | 19% |
| Saturated fat | 3.802g | 8.07g | 19% |
| Calories | 579kcal | 228kcal | 18% |
| Calcium | 269mg | 128mg | 14% |
| Carbs | 21.55g | 57.9g | 12% |
| Vitamin B1 | 0.205mg | 0.078mg | 11% |
| Vitamin B3 | 3.618mg | 2.185mg | 9% |
| Choline | 52.1mg | 12mg | 7% |
| Vitamin B5 | 0.471mg | 0.254mg | 4% |
| Folate | 44µg | 32µg | 3% |
| Protein | 21.15g | 19.6g | 3% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Vitamin B6 | 0.137mg | 0.118mg | 1% |
| Sodium | 1mg | 21mg | 1% |
| Net carbs | 9.05g | 20.9g | N/A |
| Sugar | 4.35g | 1.75g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.293mg | 0% |
| Threonine | 0.601mg | 0.776mg | 0% |
| Isoleucine | 0.751mg | 0.76mg | 0% |
| Leucine | 1.473mg | 1.189mg | 0% |
| Lysine | 0.568mg | 0.983mg | 0% |
| Methionine | 0.157mg | 0.202mg | 0% |
| Phenylalanine | 1.132mg | 0.941mg | 0% |
| Valine | 0.855mg | 1.177mg | 0% |
| Histidine | 0.539mg | 0.339mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
15%
Minerals Daily Need Coverage Score
142%
339%
Comparison summary
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 4.268g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.4)