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  6. Cocoa solids vs. Crackers

Cocoa solids vs. Crackers — In-Depth Nutrition Comparison

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The main differences between cocoa solids and crackers

  • Cocoa solids are richer in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium, yet crackers are richer in vitamin K.
  • Daily need coverage for copper for cocoa solids is 409% higher.
  • Cocoa solids contain 28 times more magnesium than crackers. Cocoa solids contain 499mg of magnesium, while crackers contain 18mg.
  • Cocoa solids contain less sodium.
  • Cocoa solids have a lower glycemic index than crackers.

Food types used in this article are Cocoa, dry powder, unsweetened and Crackers, standard snack-type, regular.

Infographic

Cocoa solids vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +2672.2%
Contains more PotassiumPotassium +1191.5%
Contains more IronIron +243.9%
Contains more CopperCopper +3542.3%
Contains more ZincZinc +1289.8%
Contains more PhosphorusPhosphorus +196%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +681.5%
Contains more SeleniumSelenium +113.4%
~equal in Calcium ~120mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more CholineCholine +25%
Contains more Vitamin EVitamin E +2930%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin KVitamin K +2672%
Contains more FolateFolate +187.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Crackers DV% diff.
Copper 3.788mg 0.104mg 409%
Manganese 3.837mg 0.491mg 145%
Fiber 37g 2.3g 139%
Iron 13.86mg 4.03mg 123%
Magnesium 499mg 18mg 115%
Polyunsaturated fat 0.44g 13.137g 85%
Phosphorus 734mg 248mg 69%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.49mg 57%
Vitamin K 2.5µg 69.3µg 56%
Potassium 1524mg 118mg 41%
Sodium 21mg 726mg 31%
Vitamin B1 0.078mg 0.416mg 28%
Protein 19.6g 6.64g 26%
Starch 49.69g 20%
Vitamin E 0.1mg 3.03mg 20%
Fats 13.7g 26.43g 20%
Vitamin B2 0.241mg 0.456mg 17%
Folate 32µg 92µg 15%
Selenium 14.3µg 6.7µg 14%
Vitamin B3 2.185mg 4.352mg 14%
Calories 228kcal 510kcal 14%
Saturated fat 8.07g 5.562g 11%
Monounsaturated fat 4.57g 6.553g 5%
Vitamin B6 0.118mg 0.063mg 4%
Vitamin B5 0.254mg 0.417mg 3%
Calcium 128mg 120mg 1%
Carbs 57.9g 61.3g 1%
Net carbs 20.9g 59g N/A
Sugar 1.75g 8.18g N/A
Trans fat 1.076g N/A
Choline 12mg 9.6mg 0%
Tryptophan 0.293mg 0.084mg 0%
Threonine 0.776mg 0.193mg 0%
Isoleucine 0.76mg 0.246mg 0%
Leucine 1.189mg 0.471mg 0%
Lysine 0.983mg 0.103mg 0%
Methionine 0.202mg 0.112mg 0%
Phenylalanine 0.941mg 0.331mg 0%
Valine 1.177mg 0.294mg 0%
Histidine 0.339mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +195.2%
Contains more OtherOther +132.9%
Contains more FatsFats +92.9%
~equal in Carbs ~61.3g
~equal in Water ~3.14g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -31.1%
Contains more Mono. FatMonounsaturated fat +43.4%
Contains more Poly. FatPolyunsaturated fat +2885.7%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.