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  6. Cocoa solids vs. Chard raw

Cocoa solids vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between cocoa solids and chard raw

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, and zinc; however, chard raw has more vitamin K and vitamin A.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Cocoa solids have 269 times more saturated fat than chard raw. Cocoa solids have 8.07g of saturated fat, while chard raw has 0.03g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Chard, swiss, raw.

Infographic

Cocoa solids vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +516%
Contains more CalciumCalcium +151%
Contains more PotassiumPotassium +302.1%
Contains more IronIron +670%
Contains more CopperCopper +2016.2%
Contains more ZincZinc +1791.7%
Contains more PhosphorusPhosphorus +1495.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +948.4%
Contains more SeleniumSelenium +1488.9%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +128.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +33100%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Chard raw DV% diff.
Vitamin K 2.5µg 830µg 690%
Copper 3.788mg 0.179mg 401%
Iron 13.86mg 1.8mg 151%
Manganese 3.837mg 0.366mg 151%
Fiber 37g 1.6g 142%
Magnesium 499mg 81mg 100%
Phosphorus 734mg 46mg 98%
Zinc 6.81mg 0.36mg 59%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.03g 37%
Protein 19.6g 1.8g 36%
Potassium 1524mg 379mg 34%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Selenium 14.3µg 0.9µg 24%
Fats 13.7g 0.2g 21%
Carbs 57.9g 3.74g 18%
Vitamin B2 0.241mg 0.09mg 12%
Vitamin E 0.1mg 1.89mg 12%
Monounsaturated fat 4.57g 0.04g 11%
Vitamin B3 2.185mg 0.4mg 11%
Calories 228kcal 19kcal 10%
Sodium 21mg 213mg 8%
Calcium 128mg 51mg 8%
Folate 32µg 14µg 5%
Vitamin B1 0.078mg 0.04mg 3%
Polyunsaturated fat 0.44g 0.07g 2%
Vitamin B5 0.254mg 0.172mg 2%
Choline 12mg 18mg 1%
Vitamin B6 0.118mg 0.099mg 1%
Net carbs 20.9g 2.14g N/A
Sugar 1.75g 1.1g N/A
Tryptophan 0.293mg 0.017mg 0%
Threonine 0.776mg 0.083mg 0%
Isoleucine 0.76mg 0.147mg 0%
Leucine 1.189mg 0.13mg 0%
Lysine 0.983mg 0.099mg 0%
Methionine 0.202mg 0.019mg 0%
Phenylalanine 0.941mg 0.11mg 0%
Valine 1.177mg 0.11mg 0%
Histidine 0.339mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +988.9%
Contains more FatsFats +6750%
Contains more CarbsCarbs +1448.1%
Contains more OtherOther +262.5%
Contains more WaterWater +2988.7%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +11325%
Contains more Poly. FatPolyunsaturated fat +528.6%
Contains less Sat. FatSaturated fat -99.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.