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  6. Cocoa solids vs. Plantain raw

Cocoa solids vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between cocoa solids and plantain raw

  • Cocoa solids have more copper, iron, fiber, magnesium, phosphorus, zinc, potassium, and selenium; however, plantain raw has more vitamin A.
  • Cocoa solids' daily need coverage for copper is 412% more.
  • Cocoa solids have 56 times more saturated fat than plantain raw. Cocoa solids have 8.07g of saturated fat, while plantain raw has 0.143g.
  • Plantain raw has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Plantains, raw.

Infographic

Cocoa solids vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +1248.6%
Contains more CalciumCalcium +4166.7%
Contains more PotassiumPotassium +205.4%
Contains more IronIron +2210%
Contains more CopperCopper +4576.5%
Contains more ZincZinc +4764.3%
Contains more PhosphorusPhosphorus +2058.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +853.3%
Contains less SodiumSodium -81%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +346.3%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin KVitamin K +257.1%
Contains more FolateFolate +45.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +153.4%
Contains more CholineCholine +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1407.7%
Contains more FatsFats +3602.7%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +400%
Contains more WaterWater +2076%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +14181.3%
Contains more Poly. FatPolyunsaturated fat +537.7%
Contains less Sat. FatSaturated fat -98.2%

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 Plantain raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Plantain raw DV% diff.
Copper 3.788mg 0.081mg 412%
Manganese 3.837mg 167%
Iron 13.86mg 0.6mg 166%
Fiber 37g 2.3g 139%
Magnesium 499mg 37mg 110%
Phosphorus 734mg 34mg 100%
Zinc 6.81mg 0.14mg 61%
Caffeine 230mg 0mg 58%
Protein 19.6g 1.3g 37%
Saturated fat 8.07g 0.143g 36%
Potassium 1524mg 499mg 30%
Selenium 14.3µg 1.5µg 23%
Fats 13.7g 0.37g 21%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.241mg 0.054mg 14%
Vitamin B6 0.118mg 0.299mg 14%
Calcium 128mg 3mg 13%
Monounsaturated fat 4.57g 0.032g 11%
Carbs 57.9g 31.89g 9%
Vitamin B3 2.185mg 0.686mg 9%
Vitamin A 0µg 56µg 6%
Calories 228kcal 122kcal 5%
Folate 32µg 22µg 3%
Vitamin B1 0.078mg 0.052mg 2%
Vitamin K 2.5µg 0.7µg 2%
Polyunsaturated fat 0.44g 0.069g 2%
Sodium 21mg 4mg 1%
Net carbs 20.9g 29.59g N/A
Sugar 1.75g 15g N/A
Vitamin E 0.1mg 0.14mg 0%
Vitamin B5 0.254mg 0.26mg 0%
Choline 12mg 13.5mg 0%
Tryptophan 0.293mg 0.015mg 0%
Threonine 0.776mg 0.034mg 0%
Isoleucine 0.76mg 0.036mg 0%
Leucine 1.189mg 0.059mg 0%
Lysine 0.983mg 0.06mg 0%
Methionine 0.202mg 0.017mg 0%
Phenylalanine 0.941mg 0.044mg 0%
Valine 1.177mg 0.046mg 0%
Histidine 0.339mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 7.927g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 13.25g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 13)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.