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  6. Blackberry vs. Cocoa solids

Blackberry vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between blackberries and cocoa solids?

  • Cocoa solids are richer than blackberries in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids' daily need coverage for copper is 403% more.
  • The amount of saturated fat in blackberries is lower.

We used Blackberries, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 +2395%
Contains more CalciumCalcium +341.4%
Contains more PotassiumPotassium +840.7%
Contains more IronIron +2135.5%
Contains more CopperCopper +2195.8%
Contains more ZincZinc +1184.9%
Contains more PhosphorusPhosphorus +3236.4%
Contains more ManganeseManganese +494%
Contains more SeleniumSelenium +3475%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +1070%
Contains more Vitamin KVitamin K +692%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +826.9%
Contains more Vitamin B3Vitamin B3 +238.2%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more FolateFolate +28%
Contains more CholineCholine +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Cocoa solids DV% diff.
Copper 0.165mg 3.788mg 403%
Iron 0.62mg 13.86mg 166%
Manganese 0.646mg 3.837mg 139%
Fiber 5.3g 37g 127%
Magnesium 20mg 499mg 114%
Phosphorus 22mg 734mg 102%
Caffeine 0mg 230mg 58%
Zinc 0.53mg 6.81mg 57%
Potassium 162mg 1524mg 40%
Saturated fat 0.014g 8.07g 37%
Protein 1.39g 19.6g 36%
Selenium 0.4µg 14.3µg 25%
Vitamin C 21mg 0mg 23%
Fats 0.49g 13.7g 20%
Vitamin B2 0.026mg 0.241mg 17%
Carbs 9.61g 57.9g 16%
Vitamin K 19.8µg 2.5µg 14%
Monounsaturated fat 0.047g 4.57g 11%
Calcium 29mg 128mg 10%
Vitamin B3 0.646mg 2.185mg 10%
Calories 43kcal 228kcal 9%
Vitamin E 1.17mg 0.1mg 7%
Vitamin B6 0.03mg 0.118mg 7%
Vitamin B1 0.02mg 0.078mg 5%
Fructose 2.4g 3%
Folate 25µg 32µg 2%
Polyunsaturated fat 0.28g 0.44g 1%
Sodium 1mg 21mg 1%
Vitamin A 11µg 0µg 1%
Choline 8.5mg 12mg 1%
Net carbs 4.31g 20.9g N/A
Sugar 4.88g 1.75g N/A
Vitamin B5 0.276mg 0.254mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +2838.3%
Contains more ProteinProtein +1310.1%
Contains more FatsFats +2695.9%
Contains more CarbsCarbs +502.5%
Contains more OtherOther +1511.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -99.8%
Contains more Mono. FatMonounsaturated fat +9623.4%
Contains more Poly. FatPolyunsaturated fat +57.1%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.