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  6. Cocoa solids vs. Almond butter

Cocoa solids vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between cocoa solids and almond butter

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium; however, almond butter is richer in vitamin E and vitamin B2.
  • Cocoa solids cover your daily copper needs 317% more than almond butter.
  • Almond butter has 4 times less iron than cocoa solids. Cocoa solids have 13.86mg of iron, while almond butter has 3.49mg.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened and Nuts, almond butter, plain, without salt added.

Infographic

Cocoa solids vs Almond butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +78.9%
Contains more PotassiumPotassium +103.7%
Contains more IronIron +297.1%
Contains more CopperCopper +305.6%
Contains more ZincZinc +107%
Contains more PhosphorusPhosphorus +44.5%
Contains more ManganeseManganese +80.1%
Contains more SeleniumSelenium +495.8%
Contains more CalciumCalcium +171.1%
Contains less SodiumSodium -66.7%

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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +24110%
Contains more Vitamin B2Vitamin B2 +289.6%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more FolateFolate +65.6%
Contains more CholineCholine +334.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Almond butter DV% diff.
Copper 3.788mg 0.934mg 317%
Vitamin E 0.1mg 24.21mg 161%
Iron 13.86mg 3.49mg 130%
Fiber 37g 10.3g 107%
Polyunsaturated fat 0.44g 13.613g 88%
Manganese 3.837mg 2.131mg 74%
Monounsaturated fat 4.57g 32.445g 70%
Fats 13.7g 55.5g 64%
Caffeine 230mg 58%
Vitamin B2 0.241mg 0.939mg 54%
Magnesium 499mg 279mg 52%
Zinc 6.81mg 3.29mg 32%
Phosphorus 734mg 508mg 32%
Potassium 1524mg 748mg 23%
Calcium 128mg 347mg 22%
Selenium 14.3µg 2.4µg 22%
Calories 228kcal 614kcal 19%
Saturated fat 8.07g 4.152g 18%
Carbs 57.9g 18.82g 13%
Choline 12mg 52.1mg 7%
Vitamin B3 2.185mg 3.155mg 6%
Folate 32µg 53µg 5%
Protein 19.6g 20.96g 3%
Vitamin B1 0.078mg 0.041mg 3%
Vitamin K 2.5µg 0µg 2%
Vitamin B5 0.254mg 0.318mg 1%
Sodium 21mg 7mg 1%
Vitamin B6 0.118mg 0.103mg 1%
Net carbs 20.9g 8.52g N/A
Sugar 1.75g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.293mg 0.159mg 0%
Threonine 0.776mg 0.555mg 0%
Isoleucine 0.76mg 0.813mg 0%
Leucine 1.189mg 1.483mg 0%
Lysine 0.983mg 0.612mg 0%
Methionine 0.202mg 0.122mg 0%
Phenylalanine 0.941mg 1.149mg 0%
Valine 1.177mg 0.937mg 0%
Histidine 0.339mg 0.55mg 0%

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +207.7%
Contains more WaterWater +82.9%
Contains more OtherOther +88.3%
Contains more FatsFats +305.1%
~equal in Protein ~20.96g

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -48.6%
Contains more Mono. FatMonounsaturated fat +610%
Contains more Poly. FatPolyunsaturated fat +2993.9%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.