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  6. Cocoa solids vs. Cheese

Cocoa solids vs. Cheese — In-Depth Nutrition Comparison

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The main differences between cocoa solids and cheese

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, potassium, and phosphorus, yet cheese is richer in calcium and vitamin B12.
  • Daily need coverage for copper for cocoa solids is 418% higher.
  • Cocoa solids contain less saturated Fat.
  • Cheese has a lower glycemic index than cocoa solids.

Food types used in this article are Cocoa, dry powder, unsweetened and Cheese, cheddar.

Infographic

Cocoa solids vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +1748.1%
Contains more PotassiumPotassium +1905.3%
Contains more IronIron +9800%
Contains more CopperCopper +12526.7%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +14111.1%
Contains more CalciumCalcium +454.7%
Contains more SeleniumSelenium +99.3%

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%
Cheese
Cheese
7
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B3Vitamin B3 +3603.4%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more FolateFolate +18.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +610%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +37.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1773.8%
Contains more OtherOther +56.3%
Contains more ProteinProtein +16.7%
Contains more FatsFats +143.1%
Contains more WaterWater +1134%

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
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -57.2%
Contains more Mono. FatMonounsaturated Fat +102.3%
Contains more Poly. FatPolyunsaturated fat +223%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Cheese Opinion
Calories 228kcal 404kcal Cheese
Protein 19.6g 22.87g Cheese
Fats 13.7g 33.31g Cheese
Net carbs 20.9g 3.09g Cocoa solids
Carbs 57.9g 3.09g Cocoa solids
Cholesterol 0mg 99mg Cocoa solids
Vitamin D 0IU 24IU Cheese
Magnesium 499mg 27mg Cocoa solids
Calcium 128mg 710mg Cheese
Potassium 1524mg 76mg Cocoa solids
Iron 13.86mg 0.14mg Cocoa solids
Sugar 1.75g 0.48g Cheese
Fiber 37g 0g Cocoa solids
Copper 3.788mg 0.03mg Cocoa solids
Zinc 6.81mg 3.64mg Cocoa solids
Phosphorus 734mg 455mg Cocoa solids
Sodium 21mg 653mg Cocoa solids
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.1mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 3.837mg 0.027mg Cocoa solids
Selenium 14.3µg 28.5µg Cheese
Vitamin B1 0.078mg 0.029mg Cocoa solids
Vitamin B2 0.241mg 0.428mg Cheese
Vitamin B3 2.185mg 0.059mg Cocoa solids
Vitamin B5 0.254mg 0.41mg Cheese
Vitamin B6 0.118mg 0.066mg Cocoa solids
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.5µg 2.4µg Cocoa solids
Folate 32µg 27µg Cocoa solids
Trans Fat 0.917g Cocoa solids
Choline 12mg 16.5mg Cheese
Saturated Fat 8.07g 18.867g Cocoa solids
Monounsaturated Fat 4.57g 9.246g Cheese
Polyunsaturated fat 0.44g 1.421g Cheese
Tryptophan 0.293mg 0.547mg Cheese
Threonine 0.776mg 1.044mg Cheese
Isoleucine 0.76mg 1.206mg Cheese
Leucine 1.189mg 1.939mg Cheese
Lysine 0.983mg 1.025mg Cheese
Methionine 0.202mg 0.547mg Cheese
Phenylalanine 0.941mg 1.074mg Cheese
Valine 1.177mg 1.404mg Cheese
Histidine 0.339mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Cocoa solids
33%
Cheese
Minerals Daily Need Coverage Score
339%
Cocoa solids
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 632mg)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 10.797g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.27g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 24)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.4)
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

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.