Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Cocoa solids - In-Depth Nutrition Comparison

Compare

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
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" 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 Calcium +611.1%
Contains more Iron +530%
Contains more Magnesium +116%
Contains more Phosphorus +111.5%
Contains more Potassium +231.3%
Contains more Zinc +183.8%
Contains more Copper +244.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains less Sodium -95.2%
Contains more Calcium +611.1%
Contains more Iron +530%
Contains more Magnesium +116%
Contains more Phosphorus +111.5%
Contains more Potassium +231.3%
Contains more Zinc +183.8%
Contains more Copper +244.4%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
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

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cocoa solids Opinion
Net carbs 61.5g 20.9g Buckwheat
Protein 13.25g 19.6g Cocoa solids
Fats 3.4g 13.7g Cocoa solids
Carbs 71.5g 57.9g Buckwheat
Calories 343kcal 228kcal Buckwheat
Starch g g
Fructose g g
Sugar g 1.75g Buckwheat
Fiber 10g 37g Cocoa solids
Calcium 18mg 128mg Cocoa solids
Iron 2.2mg 13.86mg Cocoa solids
Magnesium 231mg 499mg Cocoa solids
Phosphorus 347mg 734mg Cocoa solids
Potassium 460mg 1524mg Cocoa solids
Sodium 1mg 21mg Buckwheat
Zinc 2.4mg 6.81mg Cocoa solids
Copper 1.1mg 3.788mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E mg 0.1mg Cocoa solids
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.078mg Buckwheat
Vitamin B2 0.425mg 0.241mg Buckwheat
Vitamin B3 7.02mg 2.185mg Buckwheat
Vitamin B5 1.233mg 0.254mg Buckwheat
Vitamin B6 0.21mg 0.118mg Buckwheat
Folate 30µg 32µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K µg 2.5µg Cocoa solids
Tryptophan 0.192mg 0.293mg Cocoa solids
Threonine 0.506mg 0.776mg Cocoa solids
Isoleucine 0.498mg 0.76mg Cocoa solids
Leucine 0.832mg 1.189mg Cocoa solids
Lysine 0.672mg 0.983mg Cocoa solids
Methionine 0.172mg 0.202mg Cocoa solids
Phenylalanine 0.52mg 0.941mg Cocoa solids
Valine 0.678mg 1.177mg Cocoa solids
Histidine 0.309mg 0.339mg Cocoa solids
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 8.07g Buckwheat
Monounsaturated Fat 1.04g 4.57g Cocoa solids
Polyunsaturated fat 1.039g 0.44g Buckwheat

Which food is preferable for your diet?

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

People also compare

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

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.

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.