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  6. Cocoa solids vs. Canola oil

Cocoa solids vs. Canola oil — In-Depth Nutrition Comparison

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What are the differences between cocoa solids and canola oil?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium, yet canola oil is higher in vitamin E and vitamin K.
  • Cocoa solids' daily need coverage for copper is 421% more.
  • The glycemic index of canola oil is lower.

We used Cocoa, dry powder, unsweetened and Oil, canola types in this article.

Infographic

Cocoa solids vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5900%
Contains more Vitamin EVitamin E +17360%
Contains more Vitamin KVitamin K +2752%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Canola oil DV% diff.
Copper 3.788mg 0mg 421%
Polyunsaturated fat 0.44g 28.142g 185%
Iron 13.86mg 0mg 173%
Manganese 3.837mg 0mg 167%
Fiber 37g 0g 148%
Monounsaturated fat 4.57g 63.276g 147%
Fats 13.7g 100g 133%
Magnesium 499mg 0mg 119%
Vitamin E 0.1mg 17.46mg 116%
Phosphorus 734mg 0mg 105%
Zinc 6.81mg 0mg 62%
Caffeine 230mg 0mg 58%
Vitamin K 2.5µg 71.3µg 57%
Potassium 1524mg 0mg 45%
Protein 19.6g 0g 39%
Calories 228kcal 884kcal 33%
Selenium 14.3µg 0µg 26%
Carbs 57.9g 0g 19%
Vitamin B2 0.241mg 0mg 19%
Vitamin B3 2.185mg 0mg 14%
Calcium 128mg 0mg 13%
Vitamin B6 0.118mg 0mg 9%
Folate 32µg 0µg 8%
Vitamin B1 0.078mg 0mg 7%
Vitamin B5 0.254mg 0mg 5%
Saturated fat 8.07g 7.365g 3%
Choline 12mg 0.2mg 2%
Sodium 21mg 0mg 1%
Net carbs 20.9g 0g N/A
Sugar 1.75g 0g N/A
Trans fat 0.395g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +629.9%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains more Mono. FatMonounsaturated fat +1284.6%
Contains more Poly. FatPolyunsaturated fat +6295.9%
~equal in Saturated fat ~7.365g

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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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.