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Carrot vs. Cocoa solids — In-Depth Nutrition Comparison

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How are carrots and cocoa solids different?

  • Carrots are higher in vitamin A; however, cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for cocoa solids is 416% higher.
  • Carrots have less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than carrots (39).

Carrots, raw and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Carrot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +4058.3%
Contains more CalciumCalcium +287.9%
Contains more PotassiumPotassium +376.3%
Contains more IronIron +4520%
Contains more CopperCopper +8317.8%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +1997.1%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +2583.2%
Contains more SeleniumSelenium +14200%

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.
Carrot
5
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 +560%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin KVitamin K +428%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +315.5%
Contains more Vitamin B3Vitamin B3 +122.3%
Contains more FolateFolate +68.4%
Contains more CholineCholine +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Cocoa solids DV% diff.
Copper 0.045mg 3.788mg 416%
Iron 0.3mg 13.86mg 170%
Manganese 0.143mg 3.837mg 161%
Fiber 2.8g 37g 137%
Magnesium 12mg 499mg 116%
Phosphorus 35mg 734mg 100%
Vitamin A 835µg 0µg 93%
Zinc 0.24mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Saturated fat 0.037g 8.07g 37%
Protein 0.93g 19.6g 37%
Potassium 320mg 1524mg 35%
Selenium 0.1µg 14.3µg 26%
Fats 0.24g 13.7g 21%
Carbs 9.58g 57.9g 16%
Vitamin B2 0.058mg 0.241mg 14%
Monounsaturated fat 0.014g 4.57g 11%
Calcium 33mg 128mg 10%
Vitamin K 13.2µg 2.5µg 9%
Calories 41kcal 228kcal 9%
Vitamin B3 0.983mg 2.185mg 8%
Vitamin C 5.9mg 0mg 7%
Vitamin E 0.66mg 0.1mg 4%
Folate 19µg 32µg 3%
Sodium 69mg 21mg 2%
Polyunsaturated fat 0.117g 0.44g 2%
Vitamin B6 0.138mg 0.118mg 2%
Vitamin B1 0.066mg 0.078mg 1%
Choline 8.8mg 12mg 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Net carbs 6.78g 20.9g N/A
Sugar 4.74g 1.75g N/A
Vitamin B5 0.273mg 0.254mg 0%
Tryptophan 0.012mg 0.293mg 0%
Threonine 0.191mg 0.776mg 0%
Isoleucine 0.077mg 0.76mg 0%
Leucine 0.102mg 1.189mg 0%
Lysine 0.101mg 0.983mg 0%
Methionine 0.02mg 0.202mg 0%
Phenylalanine 0.061mg 0.941mg 0%
Valine 0.069mg 1.177mg 0%
Histidine 0.04mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +2843%
Contains more ProteinProtein +2007.5%
Contains more FatsFats +5608.3%
Contains more CarbsCarbs +504.4%
Contains more OtherOther +504.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -99.5%
Contains more Mono. FatMonounsaturated fat +32542.9%
Contains more Poly. FatPolyunsaturated fat +276.1%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.