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Cocoa solids vs Almond - In-Depth Nutrition Comparison

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What are the main differences between Cocoa solids and Almond?

  • Cocoa solids are richer in Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Zinc, and Potassium, yet Almond is richer in Vitamin E , and Vitamin B2.
  • Cocoa solids' daily need coverage for Copper is 306% higher.
  • Cocoa solids have 4 times more Iron than Almond. Cocoa solids have 13.86mg of Iron, while Almond has 3.71mg.

We used Cocoa, dry powder, unsweetened and Nuts, almonds types in this comparison.

Infographic

Cocoa solids vs Almond 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 Iron +273.6%
Contains more Magnesium +84.8%
Contains more Phosphorus +52.6%
Contains more Potassium +107.9%
Contains more Zinc +118.3%
Contains more Copper +267.4%
Contains more Calcium +110.2%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +273.6%
Contains more Magnesium +84.8%
Contains more Phosphorus +52.6%
Contains more Potassium +107.9%
Contains more Zinc +118.3%
Contains more Copper +267.4%
Contains more Calcium +110.2%
Contains less Sodium -95.2%

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
:
8
Almond
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +372.2%
Contains more Vitamin B3 +65.6%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +37.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +372.2%
Contains more Vitamin B3 +65.6%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +37.5%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Almond Opinion
Net carbs 20.9g 9.05g Cocoa solids
Protein 19.6g 21.15g Almond
Fats 13.7g 49.93g Almond
Carbs 57.9g 21.55g Cocoa solids
Calories 228kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar 1.75g 4.35g Cocoa solids
Fiber 37g 12.5g Cocoa solids
Calcium 128mg 269mg Almond
Iron 13.86mg 3.71mg Cocoa solids
Magnesium 499mg 270mg Cocoa solids
Phosphorus 734mg 481mg Cocoa solids
Potassium 1524mg 733mg Cocoa solids
Sodium 21mg 1mg Almond
Zinc 6.81mg 3.12mg Cocoa solids
Copper 3.788mg 1.031mg Cocoa solids
Vitamin A 0IU 2IU Almond
Vitamin E 0.1mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.205mg Almond
Vitamin B2 0.241mg 1.138mg Almond
Vitamin B3 2.185mg 3.618mg Almond
Vitamin B5 0.254mg 0.471mg Almond
Vitamin B6 0.118mg 0.137mg Almond
Folate 32µg 44µg Almond
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 0µg Cocoa solids
Tryptophan 0.293mg 0.211mg Cocoa solids
Threonine 0.776mg 0.601mg Cocoa solids
Isoleucine 0.76mg 0.751mg Cocoa solids
Leucine 1.189mg 1.473mg Almond
Lysine 0.983mg 0.568mg Cocoa solids
Methionine 0.202mg 0.157mg Cocoa solids
Phenylalanine 0.941mg 1.132mg Almond
Valine 1.177mg 0.855mg Cocoa solids
Histidine 0.339mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Cocoa solids
Saturated Fat 8.07g 3.802g Almond
Monounsaturated Fat 4.57g 31.551g Almond
Polyunsaturated fat 0.44g 12.329g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Almond
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
16
Cocoa solids
82
Almond
Mineral Summary Score
352
Cocoa solids
139
Almond

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
118%
Cocoa solids
127%
Almond
Carbohydrates
58%
Cocoa solids
22%
Almond
Fats
63%
Cocoa solids
230%
Almond

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 4.268g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.