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  6. Cocoa solids vs. Coconut

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 for 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 solids have a lower glycemic index (24) than coconut (59).

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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +814.3%
Contains more PotassiumPotassium +328.1%
Contains more IronIron +470.4%
Contains more CopperCopper +770.8%
Contains more ZincZinc +519.1%
Contains more PhosphorusPhosphorus +549.6%
Contains more ManganeseManganese +155.8%
Contains more SeleniumSelenium +41.6%
~equal in Sodium ~20mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +1105%
Contains more Vitamin B3Vitamin B3 +304.6%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more Vitamin KVitamin K +1150%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +18.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Cocoa solids Coconut DV% diff.
Copper 3.788mg 0.435mg 373%
Iron 13.86mg 2.43mg 143%
Fiber 37g 9g 112%
Magnesium 499mg 32mg 111%
Manganese 3.837mg 1.5mg 102%
Saturated fat 8.07g 29.698g 98%
Phosphorus 734mg 113mg 89%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.1mg 52%
Potassium 1524mg 356mg 34%
Protein 19.6g 3.33g 33%
Fats 13.7g 33.49g 30%
Vitamin B2 0.241mg 0.02mg 17%
Carbs 57.9g 15.23g 14%
Calcium 128mg 14mg 11%
Vitamin B3 2.185mg 0.54mg 10%
Monounsaturated fat 4.57g 1.425g 8%
Selenium 14.3µg 10.1µg 8%
Calories 228kcal 354kcal 6%
Vitamin B6 0.118mg 0.054mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin K 2.5µg 0.2µg 2%
Folate 32µg 26µg 2%
Vitamin E 0.1mg 0.24mg 1%
Vitamin B1 0.078mg 0.066mg 1%
Vitamin B5 0.254mg 0.3mg 1%
Net carbs 20.9g 6.23g N/A
Sugar 1.75g 6.23g N/A
Sodium 21mg 20mg 0%
Choline 12mg 12.1mg 0%
Polyunsaturated fat 0.44g 0.366g 0%
Tryptophan 0.293mg 0.039mg 0%
Threonine 0.776mg 0.121mg 0%
Isoleucine 0.76mg 0.131mg 0%
Leucine 1.189mg 0.247mg 0%
Lysine 0.983mg 0.147mg 0%
Methionine 0.202mg 0.062mg 0%
Phenylalanine 0.941mg 0.169mg 0%
Valine 1.177mg 0.202mg 0%
Histidine 0.339mg 0.077mg 0%

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
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 ProteinProtein +488.6%
Contains more CarbsCarbs +280.2%
Contains more OtherOther +504.2%
Contains more FatsFats +144.5%
Contains more WaterWater +1466.3%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +220.7%
Contains more Poly. FatPolyunsaturated fat +20.2%

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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. 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.