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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% 110% 14% 9% 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

All nutrients comparison - raw data values

Nutrient Cocoa solids Cheese DV% diff.
Copper 3.788mg 0.03mg 418%
Iron 13.86mg 0.14mg 172%
Manganese 3.837mg 0.027mg 166%
Fiber 37g 0g 148%
Magnesium 499mg 27mg 112%
Calcium 128mg 710mg 58%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 18.867g 49%
Vitamin B12 0µg 1.1µg 46%
Potassium 1524mg 76mg 43%
Phosphorus 734mg 455mg 40%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Fats 13.7g 33.31g 30%
Zinc 6.81mg 3.64mg 29%
Sodium 21mg 653mg 27%
Selenium 14.3µg 28.5µg 26%
Carbs 57.9g 3.09g 18%
Vitamin B2 0.241mg 0.428mg 14%
Vitamin B3 2.185mg 0.059mg 13%
Monounsaturated fat 4.57g 9.246g 12%
Calories 228kcal 404kcal 9%
Polyunsaturated fat 0.44g 1.421g 7%
Protein 19.6g 22.87g 7%
Vitamin B1 0.078mg 0.029mg 4%
Vitamin B6 0.118mg 0.066mg 4%
Vitamin E 0.1mg 0.71mg 4%
Vitamin B5 0.254mg 0.41mg 3%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Folate 32µg 27µg 1%
Choline 12mg 16.5mg 1%
Net carbs 20.9g 3.09g N/A
Sugar 1.75g 0.48g N/A
Vitamin K 2.5µg 2.4µg 0%
Trans fat 0.917g N/A
Tryptophan 0.293mg 0.547mg 0%
Threonine 0.776mg 1.044mg 0%
Isoleucine 0.76mg 1.206mg 0%
Leucine 1.189mg 1.939mg 0%
Lysine 0.983mg 1.025mg 0%
Methionine 0.202mg 0.547mg 0%
Phenylalanine 0.941mg 1.074mg 0%
Valine 1.177mg 1.404mg 0%
Histidine 0.339mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
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%

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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. 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.