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  6. Cassava vs. Cocoa solids

Cassava vs. Cocoa solids — In-Depth Nutrition Comparison

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How are cassava and cocoa solids different?

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium than cassava.
  • Daily need coverage for copper for cocoa solids is 410% higher.
  • Cassava has less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than cassava (94).

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

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 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 less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +2276.2%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +462.4%
Contains more IronIron +5033.3%
Contains more CopperCopper +3688%
Contains more ZincZinc +1902.9%
Contains more PhosphorusPhosphorus +2618.5%
Contains more ManganeseManganese +899.2%
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +90%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more CholineCholine +97.5%
Contains more Vitamin B2Vitamin B2 +402.1%
Contains more Vitamin B3Vitamin B3 +155.9%
Contains more Vitamin B5Vitamin B5 +137.4%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +31.6%
Contains more FolateFolate +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Cocoa solids DV% diff.
Copper 0.1mg 3.788mg 410%
Iron 0.27mg 13.86mg 170%
Manganese 0.384mg 3.837mg 150%
Fiber 1.8g 37g 141%
Magnesium 21mg 499mg 114%
Phosphorus 27mg 734mg 101%
Zinc 0.34mg 6.81mg 59%
Caffeine 0mg 230mg 58%
Potassium 271mg 1524mg 37%
Saturated fat 0.074g 8.07g 36%
Protein 1.36g 19.6g 36%
Selenium 0.7µg 14.3µg 25%
Vitamin C 20.6mg 0mg 23%
Fats 0.28g 13.7g 21%
Vitamin B2 0.048mg 0.241mg 15%
Calcium 16mg 128mg 11%
Monounsaturated fat 0.075g 4.57g 11%
Vitamin B3 0.854mg 2.185mg 8%
Carbs 38.06g 57.9g 7%
Polyunsaturated fat 0.048g 0.44g 3%
Vitamin B5 0.107mg 0.254mg 3%
Calories 160kcal 228kcal 3%
Vitamin B6 0.088mg 0.118mg 2%
Choline 23.7mg 12mg 2%
Vitamin E 0.19mg 0.1mg 1%
Vitamin B1 0.087mg 0.078mg 1%
Folate 27µg 32µg 1%
Vitamin K 1.9µg 2.5µg 1%
Net carbs 36.26g 20.9g N/A
Sugar 1.7g 1.75g N/A
Sodium 14mg 21mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.293mg 0%
Threonine 0.028mg 0.776mg 0%
Isoleucine 0.027mg 0.76mg 0%
Leucine 0.039mg 1.189mg 0%
Lysine 0.044mg 0.983mg 0%
Methionine 0.011mg 0.202mg 0%
Phenylalanine 0.026mg 0.941mg 0%
Valine 0.035mg 1.177mg 0%
Histidine 0.02mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +1889.3%
Contains more ProteinProtein +1341.2%
Contains more FatsFats +4792.9%
Contains more CarbsCarbs +52.1%
Contains more OtherOther +835.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -99.1%
Contains more Mono. FatMonounsaturated fat +5993.3%
Contains more Poly. FatPolyunsaturated fat +816.7%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.