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  6. Cocoa solids vs. Cocoa bean

Cocoa solids vs. Cocoa bean — In-Depth Nutrition Comparison

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Differences between Cocoa solids and Cocoa bean

  • Cocoa solids have more Fiber, Copper, and Magnesium, while Cocoa bean have more Potassium, Iron, and Vitamin B2.
  • Cocoa bean's daily need coverage for Potassium is 29% higher.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Cocoa solids vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +15.3%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +12%
~equal in Magnesium ~476mg
~equal in Copper ~3.607mg
~equal in Zinc ~6.37mg
~equal in Phosphorus ~728mg
~equal in Sodium ~19mg
~equal in Manganese ~3.737mg
~equal in Selenium ~13.2µg

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +90.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.4mg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg
~equal in Folate ~32µg
~equal in Choline ~11.4mg

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more OtherOther +34.5%
~equal in Protein ~18.1g
~equal in Fats ~13.1g
~equal in Carbs ~58.3g
~equal in Water ~2.7g

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
62% 35% 3%
Saturated Fat: Sat. Fat 7.76 g
Monounsaturated Fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
~equal in Saturated Fat ~7.76g
~equal in Monounsaturated Fat ~4.39g
~equal in Polyunsaturated fat ~0.42g

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 Cocoa bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Cocoa bean Opinion
Calories 228kcal 220kcal Cocoa solids
Protein 19.6g 18.1g Cocoa solids
Fats 13.7g 13.1g Cocoa solids
Net carbs 20.9g 28.5g Cocoa bean
Carbs 57.9g 58.3g Cocoa bean
Magnesium 499mg 476mg Cocoa solids
Calcium 128mg 111mg Cocoa solids
Potassium 1524mg 2509mg Cocoa bean
Iron 13.86mg 15.52mg Cocoa bean
Sugar 1.75g 1.76g Cocoa solids
Fiber 37g 29.8g Cocoa solids
Copper 3.788mg 3.607mg Cocoa solids
Zinc 6.81mg 6.37mg Cocoa solids
Phosphorus 734mg 728mg Cocoa solids
Sodium 21mg 19mg Cocoa bean
Vitamin E 0.1mg 0.1mg
Manganese 3.837mg 3.737mg Cocoa solids
Selenium 14.3µg 13.2µg Cocoa solids
Vitamin B1 0.078mg 0.11mg Cocoa bean
Vitamin B2 0.241mg 0.46mg Cocoa bean
Vitamin B3 2.185mg 2.4mg Cocoa bean
Vitamin B5 0.254mg 0.254mg
Vitamin B6 0.118mg 0.118mg
Vitamin K 2.5µg 2.4µg Cocoa solids
Folate 32µg 32µg
Choline 12mg 11.4mg Cocoa solids
Saturated Fat 8.07g 7.76g Cocoa bean
Monounsaturated Fat 4.57g 4.39g Cocoa solids
Polyunsaturated fat 0.44g 0.42g Cocoa solids
Tryptophan 0.293mg 0.271mg Cocoa solids
Threonine 0.776mg 0.716mg Cocoa solids
Isoleucine 0.76mg 0.701mg Cocoa solids
Leucine 1.189mg 1.097mg Cocoa solids
Lysine 0.983mg 0.907mg Cocoa solids
Methionine 0.202mg 0.187mg Cocoa solids
Phenylalanine 0.941mg 0.869mg Cocoa solids
Valine 1.177mg 1.086mg Cocoa solids
Histidine 0.339mg 0.312mg Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Cocoa bean
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
20%
Cocoa bean
Minerals Daily Need Coverage Score
339%
Cocoa solids
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.01g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 0.31g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.