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  6. Cocoa solids vs. Arugula

Cocoa solids vs. Arugula — In-Depth Nutrition Comparison

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The main differences between cocoa solids and arugula

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc, yet arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Cocoa solids contain 94 times more saturated fat than arugula. Cocoa solids contain 8.07g of saturated fat, while arugula contains 0.086g.

Food types used in this article are Cocoa, dry powder, unsweetened and Arugula, raw.

Infographic

Cocoa solids vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +961.7%
Contains more PotassiumPotassium +313%
Contains more IronIron +849.3%
Contains more CopperCopper +4884.2%
Contains more ZincZinc +1348.9%
Contains more PhosphorusPhosphorus +1311.5%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +1095.3%
Contains more SeleniumSelenium +4666.7%
Contains more CalciumCalcium +25%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +180.2%
Contains more Vitamin B3Vitamin B3 +616.4%
Contains more Vitamin B6Vitamin B6 +61.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin KVitamin K +4244%
Contains more FolateFolate +203.1%
Contains more CholineCholine +27.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Arugula DV% diff.
Copper 3.788mg 0.076mg 412%
Iron 13.86mg 1.46mg 155%
Manganese 3.837mg 0.321mg 153%
Fiber 37g 1.6g 142%
Magnesium 499mg 47mg 108%
Phosphorus 734mg 52mg 97%
Vitamin K 2.5µg 108.6µg 88%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.47mg 58%
Saturated fat 8.07g 0.086g 36%
Protein 19.6g 2.58g 34%
Potassium 1524mg 369mg 34%
Selenium 14.3µg 0.3µg 25%
Fats 13.7g 0.66g 20%
Carbs 57.9g 3.65g 18%
Vitamin C 0mg 15mg 17%
Folate 32µg 97µg 16%
Vitamin A 0µg 119µg 13%
Vitamin B2 0.241mg 0.086mg 12%
Vitamin B3 2.185mg 0.305mg 12%
Monounsaturated fat 4.57g 0.049g 11%
Calories 228kcal 25kcal 10%
Vitamin B5 0.254mg 0.437mg 4%
Vitamin B1 0.078mg 0.044mg 3%
Calcium 128mg 160mg 3%
Vitamin B6 0.118mg 0.073mg 3%
Vitamin E 0.1mg 0.43mg 2%
Choline 12mg 15.3mg 1%
Polyunsaturated fat 0.44g 0.319g 1%
Net carbs 20.9g 2.05g N/A
Sugar 1.75g 2.05g N/A
Sodium 21mg 27mg 0%
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%

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +659.7%
Contains more FatsFats +1975.8%
Contains more CarbsCarbs +1486.3%
Contains more OtherOther +314.3%
Contains more WaterWater +2957%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +9226.5%
Contains more Poly. FatPolyunsaturated fat +37.9%
Contains less Sat. FatSaturated fat -98.9%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.