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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.

Infographic

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 Calcium +611.1%
Contains more Iron +530%
Contains more Magnesium +116%
Contains more Phosphorus +111.5%
Contains more Potassium +231.3%
Contains more Zinc +183.8%
Contains more Copper +244.4%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +611.1%
Contains more Iron +530%
Contains more Magnesium +116%
Contains more Phosphorus +111.5%
Contains more Potassium +231.3%
Contains more Zinc +183.8%
Contains more Copper +244.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Buckwheat Opinion
Net carbs 20.9g 61.5g Buckwheat
Protein 19.6g 13.25g Cocoa solids
Fats 13.7g 3.4g Cocoa solids
Carbs 57.9g 71.5g Buckwheat
Calories 228kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 1.75g g Buckwheat
Fiber 37g 10g Cocoa solids
Calcium 128mg 18mg Cocoa solids
Iron 13.86mg 2.2mg Cocoa solids
Magnesium 499mg 231mg Cocoa solids
Phosphorus 734mg 347mg Cocoa solids
Potassium 1524mg 460mg Cocoa solids
Sodium 21mg 1mg Buckwheat
Zinc 6.81mg 2.4mg Cocoa solids
Copper 3.788mg 1.1mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 0.1mg mg Cocoa solids
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.101mg Buckwheat
Vitamin B2 0.241mg 0.425mg Buckwheat
Vitamin B3 2.185mg 7.02mg Buckwheat
Vitamin B5 0.254mg 1.233mg Buckwheat
Vitamin B6 0.118mg 0.21mg Buckwheat
Folate 32µg 30µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K 2.5µg µg Cocoa solids
Tryptophan 0.293mg 0.192mg Cocoa solids
Threonine 0.776mg 0.506mg Cocoa solids
Isoleucine 0.76mg 0.498mg Cocoa solids
Leucine 1.189mg 0.832mg Cocoa solids
Lysine 0.983mg 0.672mg Cocoa solids
Methionine 0.202mg 0.172mg Cocoa solids
Phenylalanine 0.941mg 0.52mg Cocoa solids
Valine 1.177mg 0.678mg Cocoa solids
Histidine 0.339mg 0.309mg Cocoa solids
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 8.07g 0.741g Buckwheat
Monounsaturated Fat 4.57g 1.04g Cocoa solids
Polyunsaturated fat 0.44g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
118%
Cocoa solids
80%
Buckwheat
Carbohydrates
58%
Cocoa solids
72%
Buckwheat
Fats
63%
Cocoa solids
16%
Buckwheat

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 is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.