Cocoa solids vs. Buckwheat — In-Depth Nutrition Comparison

Compare

A recap on differences between cocoa solids and buckwheat

Buckwheat has less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
Cocoa solids cover your daily copper needs 405% more than buckwheat.
Buckwheat contains 60 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while buckwheat contains 0.134g.
The glycemic index of buckwheat is higher.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Buckwheat groats, roasted, cooked.

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.

Cocoa solids

Buckwheat

Contains more MagnesiumMagnesium	+878.4%
Contains more CalciumCalcium	+1728.6%
Contains more PotassiumPotassium	+1631.8%
Contains more IronIron	+1632.5%
Contains more CopperCopper	+2494.5%
Contains more ZincZinc	+1016.4%
Contains more PhosphorusPhosphorus	+948.6%
Contains more ManganeseManganese	+852.1%
Contains more SeleniumSelenium	+550%

Contains less SodiumSodium

-81%

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.

Cocoa solids

Buckwheat

Contains more Vitamin B1Vitamin B1	+95%
Contains more Vitamin B2Vitamin B2	+517.9%
Contains more Vitamin B3Vitamin B3	+132.4%
Contains more Vitamin B6Vitamin B6	+53.2%
Contains more Vitamin KVitamin K	+31.6%
Contains more FolateFolate	+128.6%

Contains more Vitamin B5Vitamin B5	+41.3%
Contains more CholineCholine	+67.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.09mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	3.788mg	0.146mg	405%
Iron	13.86mg	0.8mg	163%
Manganese	3.837mg	0.403mg	149%
Fiber	37g	2.7g	137%
Magnesium	499mg	51mg	107%
Phosphorus	734mg	70mg	95%
Caffeine	230mg	0mg	58%
Zinc	6.81mg	0.61mg	56%
Potassium	1524mg	88mg	42%
Saturated fat	8.07g	0.134g	36%
Protein	19.6g	3.38g	32%
Selenium	14.3µg	2.2µg	22%
Fats	13.7g	0.62g	20%
Vitamin B2	0.241mg	0.039mg	16%
Carbs	57.9g	19.94g	13%
Calcium	128mg	7mg	12%
Monounsaturated fat	4.57g	0.188g	11%
Vitamin B3	2.185mg	0.94mg	8%
Calories	228kcal	92kcal	7%
Folate	32µg	14µg	5%
Vitamin B6	0.118mg	0.077mg	3%
Vitamin B1	0.078mg	0.04mg	3%
Polyunsaturated fat	0.44g	0.188g	2%
Vitamin B5	0.254mg	0.359mg	2%
Vitamin K	2.5µg	1.9µg	1%
Sodium	21mg	4mg	1%
Choline	12mg	20.1mg	1%
Net carbs	20.9g	17.24g	N/A
Sugar	1.75g	0.9g	N/A
Vitamin E	0.1mg	0.09mg	0%
Tryptophan	0.293mg	0.049mg	0%
Threonine	0.776mg	0.129mg	0%
Isoleucine	0.76mg	0.127mg	0%
Leucine	1.189mg	0.212mg	0%
Lysine	0.983mg	0.172mg	0%
Methionine	0.202mg	0.044mg	0%
Phenylalanine	0.941mg	0.133mg	0%
Valine	1.177mg	0.173mg	0%
Histidine	0.339mg	0.079mg	0%
Fructose		0.1g	0%