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  6. Cocoa solids vs. Black gram

Cocoa solids vs. Black gram — In-Depth Nutrition Comparison

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How are cocoa solids and black gram different?

  • Cocoa solids are richer in copper, manganese, iron, fiber, magnesium, phosphorus, and zinc, while black gram is higher in folate and vitamin B1.
  • Cocoa solids cover your daily need for copper, 312% more than black gram.
  • Cocoa solids contain 71 times more saturated fat than black gram. Cocoa solids contain 8.07g of saturated fat, while black gram contains 0.114g.
  • Black gram has a higher glycemic index (43) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Cocoa solids vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +86.9%
Contains more PotassiumPotassium +55%
Contains more IronIron +83.1%
Contains more CopperCopper +286.1%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +93.7%
Contains less SodiumSodium -44.7%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +74.4%
~equal in Calcium ~138mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B5Vitamin B5 +256.7%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more FolateFolate +575%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Black gram DV% diff.
Copper 3.788mg 0.981mg 312%
Manganese 3.837mg 1.527mg 100%
Iron 13.86mg 7.57mg 79%
Fiber 37g 18.3g 75%
Caffeine 230mg 58%
Magnesium 499mg 267mg 55%
Phosphorus 734mg 379mg 51%
Folate 32µg 216µg 46%
Saturated fat 8.07g 0.114g 36%
Zinc 6.81mg 3.35mg 31%
Fats 13.7g 1.64g 19%
Potassium 1524mg 983mg 16%
Vitamin B1 0.078mg 0.273mg 16%
Vitamin B5 0.254mg 0.906mg 13%
Vitamin B6 0.118mg 0.281mg 13%
Selenium 14.3µg 8.2µg 11%
Monounsaturated fat 4.57g 0.085g 11%
Protein 19.6g 25.21g 11%
Calories 228kcal 341kcal 6%
Vitamin B3 2.185mg 1.447mg 5%
Polyunsaturated fat 0.44g 1.071g 4%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Calcium 128mg 138mg 1%
Vitamin E 0.1mg 1%
Vitamin B2 0.241mg 0.254mg 1%
Sodium 21mg 38mg 1%
Carbs 57.9g 58.99g 0%
Net carbs 20.9g 40.69g N/A
Sugar 1.75g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.293mg 0.263mg 0%
Threonine 0.776mg 0.875mg 0%
Isoleucine 0.76mg 1.287mg 0%
Leucine 1.189mg 2.089mg 0%
Lysine 0.983mg 1.674mg 0%
Methionine 0.202mg 0.367mg 0%
Phenylalanine 0.941mg 1.473mg 0%
Valine 1.177mg 1.416mg 0%
Histidine 0.339mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +735.4%
Contains more OtherOther +72.6%
Contains more ProteinProtein +28.6%
Contains more WaterWater +260%
~equal in Carbs ~58.99g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +5276.5%
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +143.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.