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  6. Cocoa solids vs. Rapini

Cocoa solids vs. Rapini — In-Depth Nutrition Comparison

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Differences between cocoa solids and rapini

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, and zinc, while rapini has more vitamin K and vitamin A.
  • Cocoa solids' daily need coverage for copper is 416% higher.
  • Rapini contains 161 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while rapini contains 0.05g.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Broccoli raab, raw.

Infographic

Cocoa solids vs Rapini 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%
Rapini
Rapini
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +2168.2%
Contains more CalciumCalcium +18.5%
Contains more PotassiumPotassium +677.6%
Contains more IronIron +547.7%
Contains more CopperCopper +8919%
Contains more ZincZinc +784.4%
Contains more PhosphorusPhosphorus +905.5%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +871.4%
Contains more SeleniumSelenium +1330%

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%
Rapini
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1520%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +44.9%
Contains more Vitamin KVitamin K +8860%
Contains more FolateFolate +159.4%
Contains more CholineCholine +52.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Rapini DV% diff.
Copper 3.788mg 0.042mg 416%
Vitamin K 2.5µg 224µg 185%
Manganese 3.837mg 0.395mg 150%
Iron 13.86mg 2.14mg 147%
Fiber 37g 2.7g 137%
Magnesium 499mg 22mg 114%
Phosphorus 734mg 73mg 94%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.77mg 55%
Potassium 1524mg 196mg 39%
Saturated fat 8.07g 0.05g 36%
Protein 19.6g 3.17g 33%
Selenium 14.3µg 1µg 24%
Vitamin C 0mg 20.2mg 22%
Fats 13.7g 0.49g 20%
Carbs 57.9g 2.85g 18%
Vitamin A 0µg 131µg 15%
Folate 32µg 83µg 13%
Monounsaturated fat 4.57g 0.026g 11%
Calories 228kcal 22kcal 10%
Vitamin E 0.1mg 1.62mg 10%
Vitamin B2 0.241mg 0.129mg 9%
Vitamin B1 0.078mg 0.162mg 7%
Vitamin B3 2.185mg 1.221mg 6%
Vitamin B6 0.118mg 0.171mg 4%
Calcium 128mg 108mg 2%
Polyunsaturated fat 0.44g 0.13g 2%
Vitamin B5 0.254mg 0.322mg 1%
Sodium 21mg 33mg 1%
Choline 12mg 18.3mg 1%
Net carbs 20.9g 0.15g N/A
Sugar 1.75g 0.38g N/A
Tryptophan 0.293mg 0.043mg 0%
Threonine 0.776mg 0.106mg 0%
Isoleucine 0.76mg 0.104mg 0%
Leucine 1.189mg 0.17mg 0%
Lysine 0.983mg 0.198mg 0%
Methionine 0.202mg 0.048mg 0%
Phenylalanine 0.941mg 0.128mg 0%
Valine 1.177mg 0.153mg 0%
Histidine 0.339mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +518.3%
Contains more FatsFats +2695.9%
Contains more CarbsCarbs +1931.6%
Contains more OtherOther +517%
Contains more WaterWater +2985%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +17476.9%
Contains more Poly. FatPolyunsaturated fat +238.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.