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  6. Apple vs. Cocoa solids

Apple vs. Cocoa solids — In-Depth Nutrition Comparison

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How are apples and cocoa solids different?

  • Cocoa solids are higher than apples in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily need for copper, 418% more than apples.
  • Apples are lower in saturated fat.
  • Apples have a higher glycemic index (36) than cocoa solids (24).

Apples, raw, with skin and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +9880%
Contains more CalciumCalcium +2033.3%
Contains more PotassiumPotassium +1324.3%
Contains more IronIron +11450%
Contains more CopperCopper +13929.6%
Contains more ZincZinc +16925%
Contains more PhosphorusPhosphorus +6572.7%
Contains more ManganeseManganese +10862.9%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
3
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B2Vitamin B2 +826.9%
Contains more Vitamin B3Vitamin B3 +2301.1%
Contains more Vitamin B5Vitamin B5 +316.4%
Contains more Vitamin B6Vitamin B6 +187.8%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +966.7%
Contains more CholineCholine +252.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Cocoa solids DV% diff.
Copper 0.027mg 3.788mg 418%
Iron 0.12mg 13.86mg 172%
Manganese 0.035mg 3.837mg 165%
Fiber 2.4g 37g 138%
Magnesium 5mg 499mg 118%
Phosphorus 11mg 734mg 103%
Zinc 0.04mg 6.81mg 62%
Caffeine 0mg 230mg 58%
Potassium 107mg 1524mg 42%
Protein 0.26g 19.6g 39%
Saturated fat 0.028g 8.07g 37%
Selenium 0µg 14.3µg 26%
Fats 0.17g 13.7g 21%
Vitamin B2 0.026mg 0.241mg 17%
Carbs 13.81g 57.9g 15%
Vitamin B3 0.091mg 2.185mg 13%
Calcium 6mg 128mg 12%
Monounsaturated fat 0.007g 4.57g 11%
Calories 52kcal 228kcal 9%
Fructose 5.9g 7%
Folate 3µg 32µg 7%
Vitamin B6 0.041mg 0.118mg 6%
Vitamin B1 0.017mg 0.078mg 5%
Vitamin C 4.6mg 0mg 5%
Vitamin B5 0.061mg 0.254mg 4%
Polyunsaturated fat 0.051g 0.44g 3%
Choline 3.4mg 12mg 2%
Vitamin E 0.18mg 0.1mg 1%
Sodium 1mg 21mg 1%
Net carbs 11.41g 20.9g N/A
Sugar 10.39g 1.75g N/A
Starch 0.05g 0%
Vitamin A 3µg 0µg 0%
Vitamin K 2.2µg 2.5µg 0%
Tryptophan 0.001mg 0.293mg 0%
Threonine 0.006mg 0.776mg 0%
Isoleucine 0.006mg 0.76mg 0%
Leucine 0.013mg 1.189mg 0%
Lysine 0.012mg 0.983mg 0%
Methionine 0.001mg 0.202mg 0%
Phenylalanine 0.006mg 0.941mg 0%
Valine 0.012mg 1.177mg 0%
Histidine 0.005mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +2752%
Contains more ProteinProtein +7438.5%
Contains more FatsFats +7958.8%
Contains more CarbsCarbs +319.3%
Contains more OtherOther +2800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.7%
Contains more Mono. FatMonounsaturated fat +65185.7%
Contains more Poly. FatPolyunsaturated fat +762.7%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.