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Buckwheat vs Cocoa solids - In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Cocoa solids

  • Buckwheat has more Vitamin B3, however Cocoa solids are higher in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Zinc, and Potassium.
  • Cocoa solids covers your daily need of Copper 299% more than Buckwheat.
  • Buckwheat has 3 times more Vitamin B3 than Cocoa solids. While Buckwheat has 7.02mg of Vitamin B3, Cocoa solids have only 2.185mg.
  • Buckwheat has less Saturated Fat.

These are the specific foods used in this comparison Buckwheat and Cocoa, dry powder, unsweetened.

Infographic

Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -95.2%
Contains more Iron +530%
Contains more Calcium +611.1%
Contains more Potassium +231.3%
Contains more Magnesium +116%
Contains more Copper +244.4%
Contains more Zinc +183.8%
Contains more Phosphorus +111.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains less Sodium -95.2%
Contains more Iron +530%
Contains more Calcium +611.1%
Contains more Potassium +231.3%
Contains more Magnesium +116%
Contains more Copper +244.4%
Contains more Zinc +183.8%
Contains more Phosphorus +111.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +78%
Equal in Folate - 32
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +78%
Equal in Folate - 32

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
16
Cocoa solids
Mineral Summary Score
109
Buckwheat
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
118%
Cocoa solids
Carbohydrates
72%
Buckwheat
58%
Cocoa solids
Fats
16%
Buckwheat
63%
Cocoa solids

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Cocoa solids
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 30)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 7.329g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Buckwheat Cocoa solids Opinion
Calories 343 228 Buckwheat
Protein 13.25 19.6 Cocoa solids
Fats 3.4 13.7 Cocoa solids
Vitamin C 0 0
Carbs 71.5 57.9 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 13.86 Cocoa solids
Calcium 18 128 Cocoa solids
Potassium 460 1524 Cocoa solids
Magnesium 231 499 Cocoa solids
Sugar 1.75 Buckwheat
Fiber 10 37 Cocoa solids
Copper 1.1 3.788 Cocoa solids
Zinc 2.4 6.81 Cocoa solids
Starch
Phosphorus 347 734 Cocoa solids
Sodium 1 21 Buckwheat
Vitamin A 0 0
Vitamin E 0.1 Cocoa solids
Vitamin D 0 0
Vitamin B1 0.101 0.078 Buckwheat
Vitamin B2 0.425 0.241 Buckwheat
Vitamin B3 7.02 2.185 Buckwheat
Vitamin B5 1.233 0.254 Buckwheat
Vitamin B6 0.21 0.118 Buckwheat
Vitamin B12 0 0
Vitamin K 2.5 Cocoa solids
Folate 30 32 Cocoa solids
Trans Fat
Saturated Fat 0.741 8.07 Buckwheat
Monounsaturated Fat 1.04 4.57 Cocoa solids
Polyunsaturated fat 1.039 0.44 Buckwheat
Tryptophan 0.192 0.293 Cocoa solids
Threonine 0.506 0.776 Cocoa solids
Isoleucine 0.498 0.76 Cocoa solids
Leucine 0.832 1.189 Cocoa solids
Lysine 0.672 0.983 Cocoa solids
Methionine 0.172 0.202 Cocoa solids
Phenylalanine 0.52 0.941 Cocoa solids
Valine 0.678 1.177 Cocoa solids
Histidine 0.309 0.339 Cocoa solids
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.