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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
:
2
Almond
Contains more Iron +273.6%
Contains more Potassium +107.9%
Contains more Magnesium +84.8%
Contains more Copper +267.4%
Contains more Zinc +118.3%
Contains more Phosphorus +52.6%
Contains more Calcium +110.2%
Contains less Sodium -95.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Iron +273.6%
Contains more Potassium +107.9%
Contains more Magnesium +84.8%
Contains more Copper +267.4%
Contains more Zinc +118.3%
Contains more Phosphorus +52.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
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 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 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

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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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)

All nutrients comparison - raw data values

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

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.