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Cocoa solids vs. Coconut — In-Depth Nutrition Comparison

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How are Cocoa solids and Coconut different?

  • Cocoa solids have more Copper, Iron, Fiber, Magnesium, Manganese, Phosphorus, Zinc, Potassium, and Vitamin B2 than Coconut.
  • Daily need coverage for Copper from Cocoa solids is 373% higher.
  • Cocoa solids contain 16 times more Magnesium than Coconut. While Cocoa solids contain 499mg of Magnesium, Coconut contains only 32mg.
  • Cocoa solids have less Saturated Fat.

Cocoa, dry powder, unsweetened and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Cocoa solids vs Coconut 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.
Contains more Calcium +814.3%
Contains more Iron +470.4%
Contains more Magnesium +1459.4%
Contains more Phosphorus +549.6%
Contains more Potassium +328.1%
Contains more Zinc +519.1%
Contains more Copper +770.8%
Contains more Manganese +155.8%
Contains more Selenium +41.6%
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +814.3%
Contains more Iron +470.4%
Contains more Magnesium +1459.4%
Contains more Phosphorus +549.6%
Contains more Potassium +328.1%
Contains more Zinc +519.1%
Contains more Copper +770.8%
Contains more Manganese +155.8%
Contains more Selenium +41.6%
Equal in Sodium - 20

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.
:
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +1105%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B6 +118.5%
Contains more Folate +23.1%
Contains more Vitamin K +1150%
Contains more Vitamin E +140%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.1%
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 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +1105%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B6 +118.5%
Contains more Folate +23.1%
Contains more Vitamin K +1150%
Contains more Vitamin E +140%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +488.6%
Contains more Carbs +280.2%
Contains more Other +504.2%
Contains more Fats +144.5%
Contains more Water +1466.3%
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +488.6%
Contains more Carbs +280.2%
Contains more Other +504.2%
Contains more Fats +144.5%
Contains more Water +1466.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.8%
Contains more Monounsaturated Fat +220.7%
Contains more Polyunsaturated fat +20.2%
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -72.8%
Contains more Monounsaturated Fat +220.7%
Contains more Polyunsaturated fat +20.2%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Coconut Opinion
Net carbs 20.9g 6.23g Cocoa solids
Protein 19.6g 3.33g Cocoa solids
Fats 13.7g 33.49g Coconut
Carbs 57.9g 15.23g Cocoa solids
Calories 228kcal 354kcal Coconut
Sugar 1.75g 6.23g Cocoa solids
Fiber 37g 9g Cocoa solids
Calcium 128mg 14mg Cocoa solids
Iron 13.86mg 2.43mg Cocoa solids
Magnesium 499mg 32mg Cocoa solids
Phosphorus 734mg 113mg Cocoa solids
Potassium 1524mg 356mg Cocoa solids
Sodium 21mg 20mg Coconut
Zinc 6.81mg 1.1mg Cocoa solids
Copper 3.788mg 0.435mg Cocoa solids
Manganese 3.837mg 1.5mg Cocoa solids
Selenium 14.3µg 10.1µg Cocoa solids
Vitamin E 0.1mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.078mg 0.066mg Cocoa solids
Vitamin B2 0.241mg 0.02mg Cocoa solids
Vitamin B3 2.185mg 0.54mg Cocoa solids
Vitamin B5 0.254mg 0.3mg Coconut
Vitamin B6 0.118mg 0.054mg Cocoa solids
Folate 32µg 26µg Cocoa solids
Vitamin K 2.5µg 0.2µg Cocoa solids
Tryptophan 0.293mg 0.039mg Cocoa solids
Threonine 0.776mg 0.121mg Cocoa solids
Isoleucine 0.76mg 0.131mg Cocoa solids
Leucine 1.189mg 0.247mg Cocoa solids
Lysine 0.983mg 0.147mg Cocoa solids
Methionine 0.202mg 0.062mg Cocoa solids
Phenylalanine 0.941mg 0.169mg Cocoa solids
Valine 1.177mg 0.202mg Cocoa solids
Histidine 0.339mg 0.077mg Cocoa solids
Saturated Fat 8.07g 29.698g Cocoa solids
Monounsaturated Fat 4.57g 1.425g Cocoa solids
Polyunsaturated fat 0.44g 0.366g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Cocoa solids
8%
Coconut
Minerals Daily Need Coverage Score
339%
Cocoa solids
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 21.628g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 35)
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 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.