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  6. Cocoa solids vs. Coconut milk

Cocoa solids vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between cocoa solids and coconut milk

  • Coconut milk has less copper, iron, fiber, manganese, magnesium, phosphorus, zinc, potassium, and vitamin B2.
  • Cocoa solids' daily need coverage for copper is 391% more.
  • Cocoa solids are lower in saturated fat.
  • Coconut milk has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Cocoa solids vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +1248.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +479.5%
Contains more IronIron +745.1%
Contains more CopperCopper +1324.1%
Contains more ZincZinc +916.4%
Contains more PhosphorusPhosphorus +634%
Contains more ManganeseManganese +318.9%
Contains more SeleniumSelenium +130.6%
Contains less SodiumSodium -28.6%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +257.6%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +100%
Contains more CholineCholine +41.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Coconut milk DV% diff.
Copper 3.788mg 0.266mg 391%
Iron 13.86mg 1.64mg 153%
Fiber 37g 2.2g 139%
Manganese 3.837mg 0.916mg 127%
Magnesium 499mg 37mg 110%
Phosphorus 734mg 100mg 91%
Saturated fat 8.07g 21.14g 59%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.67mg 56%
Potassium 1524mg 263mg 37%
Protein 19.6g 2.29g 35%
Vitamin B2 0.241mg 0mg 19%
Carbs 57.9g 5.54g 17%
Fats 13.7g 23.84g 16%
Selenium 14.3µg 6.2µg 15%
Calcium 128mg 16mg 11%
Monounsaturated fat 4.57g 1.014g 9%
Vitamin B3 2.185mg 0.76mg 9%
Vitamin B6 0.118mg 0.033mg 7%
Vitamin B1 0.078mg 0.026mg 4%
Folate 32µg 16µg 4%
Vitamin C 0mg 2.8mg 3%
Vitamin K 2.5µg 0.1µg 2%
Choline 12mg 8.5mg 1%
Polyunsaturated fat 0.44g 0.261g 1%
Vitamin B5 0.254mg 0.183mg 1%
Calories 228kcal 230kcal 0%
Net carbs 20.9g 3.34g N/A
Sugar 1.75g 3.34g N/A
Sodium 21mg 15mg 0%
Vitamin E 0.1mg 0.15mg 0%
Tryptophan 0.293mg 0.027mg 0%
Threonine 0.776mg 0.083mg 0%
Isoleucine 0.76mg 0.09mg 0%
Leucine 1.189mg 0.17mg 0%
Lysine 0.983mg 0.101mg 0%
Methionine 0.202mg 0.043mg 0%
Phenylalanine 0.941mg 0.116mg 0%
Valine 1.177mg 0.139mg 0%
Histidine 0.339mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +755.9%
Contains more CarbsCarbs +945.1%
Contains more OtherOther +716.9%
Contains more FatsFats +74%
Contains more WaterWater +2154%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +350.7%
Contains more Poly. FatPolyunsaturated fat +68.6%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.