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Chocolate vs Cocoa solids - In-Depth Nutrition Comparison

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What are the differences between Chocolate and Cocoa solids?

  • Cocoa solids are richer than Chocolate in Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Potassium, and Selenium.
  • Cocoa solids' daily need coverage for Copper is 307% more.
  • Chocolate has 2 times more Saturated Fat than Cocoa solids. While Chocolate has 18.519g of Saturated Fat, Cocoa solids have only 8.07g.

We used Chocolate, dark, 45- 59% cacao solids and Cocoa, dry powder, unsweetened types in this article.

Infographic

Chocolate 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 more Calcium +128.6%
Contains more Iron +72.8%
Contains more Magnesium +241.8%
Contains more Phosphorus +256.3%
Contains more Potassium +172.6%
Contains less Sodium -12.5%
Contains more Zinc +238.8%
Contains more Copper +268.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains more Calcium +128.6%
Contains more Iron +72.8%
Contains more Magnesium +241.8%
Contains more Phosphorus +256.3%
Contains more Potassium +172.6%
Contains less Sodium -12.5%
Contains more Zinc +238.8%
Contains more Copper +268.5%

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 A +∞%
Contains more Vitamin E +440%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +224%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +382%
Contains more Vitamin B3 +201.4%
Contains more Vitamin B6 +181%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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 A +∞%
Contains more Vitamin E +440%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +224%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +382%
Contains more Vitamin B3 +201.4%
Contains more Vitamin B6 +181%

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.
Chocolate Cocoa solids
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Cocoa solids Opinion
Net carbs 54.17g 20.9g Chocolate
Protein 4.88g 19.6g Cocoa solids
Fats 31.28g 13.7g Chocolate
Carbs 61.17g 57.9g Chocolate
Calories 546kcal 228kcal Chocolate
Starch g g
Fructose 0g g Chocolate
Sugar 47.9g 1.75g Cocoa solids
Fiber 7g 37g Cocoa solids
Calcium 56mg 128mg Cocoa solids
Iron 8.02mg 13.86mg Cocoa solids
Magnesium 146mg 499mg Cocoa solids
Phosphorus 206mg 734mg Cocoa solids
Potassium 559mg 1524mg Cocoa solids
Sodium 24mg 21mg Cocoa solids
Zinc 2.01mg 6.81mg Cocoa solids
Copper 1.028mg 3.788mg Cocoa solids
Vitamin A 50IU 0IU Chocolate
Vitamin E 0.54mg 0.1mg Chocolate
Vitamin D IU 0IU Cocoa solids
Vitamin D µg 0µg Cocoa solids
Vitamin C mg 0mg Cocoa solids
Vitamin B1 0.025mg 0.078mg Cocoa solids
Vitamin B2 0.05mg 0.241mg Cocoa solids
Vitamin B3 0.725mg 2.185mg Cocoa solids
Vitamin B5 0.297mg 0.254mg Chocolate
Vitamin B6 0.042mg 0.118mg Cocoa solids
Folate µg 32µg Cocoa solids
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 2.5µg Chocolate
Tryptophan mg 0.293mg Cocoa solids
Threonine mg 0.776mg Cocoa solids
Isoleucine mg 0.76mg Cocoa solids
Leucine mg 1.189mg Cocoa solids
Lysine mg 0.983mg Cocoa solids
Methionine mg 0.202mg Cocoa solids
Phenylalanine mg 0.941mg Cocoa solids
Valine mg 1.177mg Cocoa solids
Histidine mg 0.339mg Cocoa solids
Cholesterol 8mg 0mg Cocoa solids
Trans Fat 0.112g g Cocoa solids
Saturated Fat 18.519g 8.07g Cocoa solids
Monounsaturated Fat 9.54g 4.57g Chocolate
Polyunsaturated fat 1.092g 0.44g Chocolate

Which food is preferable for your diet?

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

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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
10
Chocolate
16
Cocoa solids
Mineral Summary Score
120
Chocolate
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
29%
Chocolate
118%
Cocoa solids
Carbohydrates
61%
Chocolate
58%
Cocoa solids
Fats
144%
Chocolate
63%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 46.15g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 10.449g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 1)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.4)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.