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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
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Almond
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +84.8%
Contains more PotassiumPotassium +107.9%
Contains more IronIron +273.6%
Contains more CopperCopper +267.4%
Contains more ZincZinc +118.3%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +76.1%
Contains more SeleniumSelenium +248.8%
Contains more CalciumCalcium +110.2%
Contains less SodiumSodium -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" 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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Almond
9
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +25530%
Contains more Vitamin B1Vitamin B1 +162.8%
Contains more Vitamin B2Vitamin B2 +372.2%
Contains more Vitamin B3Vitamin B3 +65.6%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +37.5%
Contains more CholineCholine +334.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Almond
3
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +168.7%
Contains more OtherOther +95.9%
Contains more FatsFats +264.5%
Contains more WaterWater +47%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Almond
3
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -52.9%
Contains more Mono. FatMonounsaturated Fat +590.4%
Contains more Poly. FatPolyunsaturated fat +2702%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 228kcal 579kcal Almond
Protein 19.6g 21.15g Almond
Fats 13.7g 49.93g Almond
Net carbs 20.9g 9.05g Cocoa solids
Carbs 57.9g 21.55g Cocoa solids
Magnesium 499mg 270mg Cocoa solids
Calcium 128mg 269mg Almond
Potassium 1524mg 733mg Cocoa solids
Iron 13.86mg 3.71mg Cocoa solids
Sugar 1.75g 4.35g Cocoa solids
Fiber 37g 12.5g Cocoa solids
Copper 3.788mg 1.031mg Cocoa solids
Zinc 6.81mg 3.12mg Cocoa solids
Starch 0.72g Almond
Phosphorus 734mg 481mg Cocoa solids
Sodium 21mg 1mg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 0.1mg 25.63mg Almond
Manganese 3.837mg 2.179mg Cocoa solids
Selenium 14.3µg 4.1µg Cocoa solids
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
Vitamin K 2.5µg 0µg Cocoa solids
Folate 32µg 44µg Almond
Trans Fat 0.015g Cocoa solids
Choline 12mg 52.1mg Almond
Saturated Fat 8.07g 3.802g Almond
Monounsaturated Fat 4.57g 31.551g Almond
Polyunsaturated fat 0.44g 12.329g Almond
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
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Cocoa solids
78%
Almond
Minerals Daily Need Coverage Score
339%
Cocoa solids
142%
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

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. 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.