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  6. Chocolate vs. Cocoa solids

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
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +241.8%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +172.6%
Contains more IronIron +72.8%
Contains more CopperCopper +268.5%
Contains more ZincZinc +238.8%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +170.4%
Contains more SeleniumSelenium +376.7%

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +224%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +382%
Contains more Vitamin B3Vitamin B3 +201.4%
Contains more Vitamin B6Vitamin B6 +181%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Cocoa solids DV% diff.
Copper 1.028mg 3.788mg 307%
Fiber 7g 37g 120%
Manganese 1.419mg 3.837mg 105%
Magnesium 146mg 499mg 84%
Phosphorus 206mg 734mg 75%
Iron 8.02mg 13.86mg 73%
Caffeine 43mg 230mg 47%
Saturated fat 18.519g 8.07g 47%
Zinc 2.01mg 6.81mg 44%
Protein 4.88g 19.6g 29%
Potassium 559mg 1524mg 28%
Fats 31.28g 13.7g 27%
Selenium 3µg 14.3µg 21%
Calories 546kcal 228kcal 16%
Vitamin B2 0.05mg 0.241mg 15%
Monounsaturated fat 9.54g 4.57g 12%
Vitamin B12 0.23µg 0µg 10%
Vitamin B3 0.725mg 2.185mg 9%
Folate 32µg 8%
Calcium 56mg 128mg 7%
Vitamin B6 0.042mg 0.118mg 6%
Vitamin K 8.1µg 2.5µg 5%
Vitamin B1 0.025mg 0.078mg 4%
Polyunsaturated fat 1.092g 0.44g 4%
Vitamin E 0.54mg 0.1mg 3%
Cholesterol 8mg 0mg 3%
Choline 12mg 2%
Vitamin B5 0.297mg 0.254mg 1%
Carbs 61.17g 57.9g 1%
Net carbs 54.17g 20.9g N/A
Sugar 47.9g 1.75g N/A
Sodium 24mg 21mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.112g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 FatsFats +128.3%
Contains more ProteinProtein +301.6%
Contains more WaterWater +209.3%
Contains more OtherOther +241.2%
~equal in Carbs ~57.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 more Mono. FatMonounsaturated fat +108.8%
Contains more Poly. FatPolyunsaturated fat +148.2%
Contains less Sat. FatSaturated fat -56.4%

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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. 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.