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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.

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

Infographic

Almonds 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" 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +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.
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 AVitamin A +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +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
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -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.
Almonds 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

All nutrients comparison - raw data values

Nutrient Almonds Cocoa solids Opinion
Calories 579kcal 228kcal Almonds
Protein 21.15g 19.6g Almonds
Fats 49.93g 13.7g Almonds
Net carbs 9.05g 20.9g Cocoa solids
Carbs 21.55g 57.9g Cocoa solids
Magnesium 270mg 499mg Cocoa solids
Calcium 269mg 128mg Almonds
Potassium 733mg 1524mg Cocoa solids
Iron 3.71mg 13.86mg Cocoa solids
Sugar 4.35g 1.75g Cocoa solids
Fiber 12.5g 37g Cocoa solids
Copper 1.031mg 3.788mg Cocoa solids
Zinc 3.12mg 6.81mg Cocoa solids
Starch 0.72g Almonds
Phosphorus 481mg 734mg Cocoa solids
Sodium 1mg 21mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0.1mg Almonds
Manganese 2.179mg 3.837mg Cocoa solids
Selenium 4.1µg 14.3µg Cocoa solids
Vitamin B1 0.205mg 0.078mg Almonds
Vitamin B2 1.138mg 0.241mg Almonds
Vitamin B3 3.618mg 2.185mg Almonds
Vitamin B5 0.471mg 0.254mg Almonds
Vitamin B6 0.137mg 0.118mg Almonds
Vitamin K 0µg 2.5µg Cocoa solids
Folate 44µg 32µg Almonds
Trans Fat 0.015g Cocoa solids
Choline 52.1mg 12mg Almonds
Saturated Fat 3.802g 8.07g Almonds
Monounsaturated Fat 31.551g 4.57g Almonds
Polyunsaturated fat 12.329g 0.44g Almonds
Tryptophan 0.211mg 0.293mg Cocoa solids
Threonine 0.601mg 0.776mg Cocoa solids
Isoleucine 0.751mg 0.76mg Cocoa solids
Leucine 1.473mg 1.189mg Almonds
Lysine 0.568mg 0.983mg Cocoa solids
Methionine 0.157mg 0.202mg Cocoa solids
Phenylalanine 1.132mg 0.941mg Almonds
Valine 0.855mg 1.177mg Cocoa solids
Histidine 0.539mg 0.339mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
15%
Cocoa solids
Minerals Daily Need Coverage Score
142%
Almonds
339%
Cocoa solids

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?
Almonds
Almonds contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 4.268g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Almonds
Almonds 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)

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. Almonds - 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.