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Cocoa solids vs Chocolate - In-Depth Nutrition Comparison

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What are the differences between Cocoa solids and Chocolate?

  • Cocoa solids are richer than Chocolate in Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Potassium, and Selenium.
  • Cocoa solids' daily need coverage for Copper is 307% more.
  • Cocoa solids have 5 times more Fiber than Chocolate. While Cocoa solids have 37g of Fiber, Chocolate has only 7g.
  • The amount of Saturated Fat in Cocoa solids are lower.

We used Cocoa, dry powder, unsweetened and Chocolate, dark, 45- 59% cacao solids types in this article.

Infographic

Cocoa solids vs Chocolate 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 +128.6%
Contains more Iron +72.8%
Contains more Magnesium +241.8%
Contains more Phosphorus +256.3%
Contains more Potassium +172.6%
Contains less Sodium -12.5%
Contains more Zinc +238.8%
Contains more Copper +268.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +128.6%
Contains more Iron +72.8%
Contains more Magnesium +241.8%
Contains more Phosphorus +256.3%
Contains more Potassium +172.6%
Contains less Sodium -12.5%
Contains more Zinc +238.8%
Contains more Copper +268.5%

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 +212%
Contains more Vitamin B2 +382%
Contains more Vitamin B3 +201.4%
Contains more Vitamin B6 +181%
Contains more Vitamin A +∞%
Contains more Vitamin E +440%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +224%
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 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +382%
Contains more Vitamin B3 +201.4%
Contains more Vitamin B6 +181%
Contains more Vitamin A +∞%
Contains more Vitamin E +440%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +224%

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 Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Chocolate Opinion
Net carbs 20.9g 54.17g Chocolate
Protein 19.6g 4.88g Cocoa solids
Fats 13.7g 31.28g Chocolate
Carbs 57.9g 61.17g Chocolate
Calories 228kcal 546kcal Chocolate
Starch g g
Fructose g 0g Chocolate
Sugar 1.75g 47.9g Cocoa solids
Fiber 37g 7g Cocoa solids
Calcium 128mg 56mg Cocoa solids
Iron 13.86mg 8.02mg Cocoa solids
Magnesium 499mg 146mg Cocoa solids
Phosphorus 734mg 206mg Cocoa solids
Potassium 1524mg 559mg Cocoa solids
Sodium 21mg 24mg Cocoa solids
Zinc 6.81mg 2.01mg Cocoa solids
Copper 3.788mg 1.028mg Cocoa solids
Vitamin A 0IU 50IU Chocolate
Vitamin E 0.1mg 0.54mg Chocolate
Vitamin D 0IU IU Cocoa solids
Vitamin D 0µg µg Cocoa solids
Vitamin C 0mg mg Cocoa solids
Vitamin B1 0.078mg 0.025mg Cocoa solids
Vitamin B2 0.241mg 0.05mg Cocoa solids
Vitamin B3 2.185mg 0.725mg Cocoa solids
Vitamin B5 0.254mg 0.297mg Chocolate
Vitamin B6 0.118mg 0.042mg Cocoa solids
Folate 32µg µg Cocoa solids
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.5µg 8.1µg Chocolate
Tryptophan 0.293mg mg Cocoa solids
Threonine 0.776mg mg Cocoa solids
Isoleucine 0.76mg mg Cocoa solids
Leucine 1.189mg mg Cocoa solids
Lysine 0.983mg mg Cocoa solids
Methionine 0.202mg mg Cocoa solids
Phenylalanine 0.941mg mg Cocoa solids
Valine 1.177mg mg Cocoa solids
Histidine 0.339mg mg Cocoa solids
Cholesterol 0mg 8mg Cocoa solids
Trans Fat g 0.112g Cocoa solids
Saturated Fat 8.07g 18.519g Cocoa solids
Monounsaturated Fat 4.57g 9.54g Chocolate
Polyunsaturated fat 0.44g 1.092g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Chocolate
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
10
Chocolate
Mineral Summary Score
352
Cocoa solids
120
Chocolate

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
29%
Chocolate
Carbohydrates
58%
Cocoa solids
61%
Chocolate
Fats
63%
Cocoa solids
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 46.15g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 10.449g)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 1)
Which food is cheaper?
Chocolate
Chocolate 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

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.