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  6. Beetroot vs. Cocoa solids

Beetroot vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between beetroot and cocoa solids

  • Beetroot has less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily copper needs 413% more than beetroot.
  • Beetroot has less saturated fat.
  • The glycemic index of beetroot is higher.

Food varieties used in this article are Beets, raw and Cocoa, dry powder, unsweetened.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 MagnesiumMagnesium +2069.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +368.9%
Contains more IronIron +1632.5%
Contains more CopperCopper +4950.7%
Contains more ZincZinc +1845.7%
Contains more PhosphorusPhosphorus +1735%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +1066.3%
Contains more SeleniumSelenium +1942.9%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 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 FolateFolate +240.6%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +502.5%
Contains more Vitamin B3Vitamin B3 +554.2%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +76.1%
Contains more Vitamin KVitamin K +1150%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Cocoa solids DV% diff.
Copper 0.075mg 3.788mg 413%
Iron 0.8mg 13.86mg 163%
Manganese 0.329mg 3.837mg 153%
Fiber 2.8g 37g 137%
Magnesium 23mg 499mg 113%
Phosphorus 40mg 734mg 99%
Zinc 0.35mg 6.81mg 59%
Caffeine 0mg 230mg 58%
Saturated fat 0.027g 8.07g 37%
Protein 1.61g 19.6g 36%
Potassium 325mg 1524mg 35%
Selenium 0.7µg 14.3µg 25%
Fats 0.17g 13.7g 21%
Folate 109µg 32µg 19%
Carbs 9.56g 57.9g 16%
Vitamin B2 0.04mg 0.241mg 15%
Vitamin B3 0.334mg 2.185mg 12%
Monounsaturated fat 0.032g 4.57g 11%
Calcium 16mg 128mg 11%
Calories 43kcal 228kcal 9%
Vitamin C 4.9mg 0mg 5%
Vitamin B1 0.031mg 0.078mg 4%
Vitamin B6 0.067mg 0.118mg 4%
Polyunsaturated fat 0.06g 0.44g 3%
Vitamin B5 0.155mg 0.254mg 2%
Vitamin K 0.2µg 2.5µg 2%
Sodium 78mg 21mg 2%
Choline 6mg 12mg 1%
Net carbs 6.76g 20.9g N/A
Sugar 6.76g 1.75g N/A
Vitamin E 0.04mg 0.1mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.019mg 0.293mg 0%
Threonine 0.047mg 0.776mg 0%
Isoleucine 0.048mg 0.76mg 0%
Leucine 0.068mg 1.189mg 0%
Lysine 0.058mg 0.983mg 0%
Methionine 0.018mg 0.202mg 0%
Phenylalanine 0.046mg 0.941mg 0%
Valine 0.056mg 1.177mg 0%
Histidine 0.021mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +2819.3%
Contains more ProteinProtein +1117.4%
Contains more FatsFats +7958.8%
Contains more CarbsCarbs +505.6%
Contains more OtherOther +437%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +14181.3%
Contains more Poly. FatPolyunsaturated fat +633.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.