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Cocoa solids vs Buckwheat - In-Depth Nutrition Comparison

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Summary of differences between Cocoa solids and Buckwheat

  • Cocoa solids have more Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Zinc and Potassium, however Buckwheat is higher in Vitamin B3.
  • Cocoa solids covers your daily need of Copper 299% more than Buckwheat.
  • Cocoa solids have 11 times more Saturated Fat than Buckwheat. While Cocoa solids have 8.07g of Saturated Fat, Buckwheat has only 0.741g.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Buckwheat.

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Cocoa solids vs Buckwheat 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
:
Contains more Iron +530%
Contains more Calcium +611.1%
Contains more Potassium +231.3%
Contains more Magnesium +116%
Contains more Copper +244.4%
Contains more Zinc +183.8%
Contains more Phosphorus +111.5%
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 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +530%
Contains more Calcium +611.1%
Contains more Potassium +231.3%
Contains more Magnesium +116%
Contains more Copper +244.4%
Contains more Zinc +183.8%
Contains more Phosphorus +111.5%
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
:
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +78%
Equal in Folate - 30
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% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +78%
Equal in Folate - 30

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Cocoa solids
33
Buckwheat
Mineral Summary Score
352
Cocoa solids
109
Buckwheat

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 the food
Protein
118%
Cocoa solids
80%
Buckwheat
Carbohydrates
58%
Cocoa solids
72%
Buckwheat
Fats
63%
Cocoa solids
16%
Buckwheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cocoa solids Buckwheat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cocoa solids Buckwheat
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 lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 30)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 1.75g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 7.329g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cocoa solids Buckwheat Opinion
Calories 228 343 Buckwheat
Protein 19.6 13.25 Cocoa solids
Fats 13.7 3.4 Cocoa solids
Vitamin C 0 0
Carbs 57.9 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 2.2 Cocoa solids
Calcium 128 18 Cocoa solids
Potassium 1524 460 Cocoa solids
Magnesium 499 231 Cocoa solids
Sugars 1.75 Buckwheat
Fiber 37 10 Cocoa solids
Copper 3.788 1.1 Cocoa solids
Zinc 6.81 2.4 Cocoa solids
Starch
Phosphorus 734 347 Cocoa solids
Sodium 21 1 Buckwheat
Vitamin A 0 0
Vitamin E 0.1 Cocoa solids
Vitamin D 0 0
Vitamin B1 0.078 0.101 Buckwheat
Vitamin B2 0.241 0.425 Buckwheat
Vitamin B3 2.185 7.02 Buckwheat
Vitamin B5 0.254 1.233 Buckwheat
Vitamin B6 0.118 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 2.5 Cocoa solids
Folate 32 30 Cocoa solids
Trans Fat
Saturated Fat 8.07 0.741 Buckwheat
Monounsaturated Fat 4.57 1.04 Cocoa solids
Polyunsaturated fat 0.44 1.039 Buckwheat
Tryptophan 0.293 0.192 Cocoa solids
Threonine 0.776 0.506 Cocoa solids
Isoleucine 0.76 0.498 Cocoa solids
Leucine 1.189 0.832 Cocoa solids
Lysine 0.983 0.672 Cocoa solids
Methionine 0.202 0.172 Cocoa solids
Phenylalanine 0.941 0.52 Cocoa solids
Valine 1.177 0.678 Cocoa solids
Histidine 0.339 0.309 Cocoa solids
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.