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Cocoa solids vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and cranberries

  • Cranberries have less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium than cocoa solids.
  • Cocoa solids cover your daily need for copper, 415% more than cranberries.
  • Cocoa solids have 1009 times more saturated fat than cranberries. While cocoa solids have 8.07g of saturated fat, cranberries have only 0.008g.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Cranberries, raw.

Infographic

Cocoa solids vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +8216.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1805%
Contains more IronIron +5926.1%
Contains more CopperCopper +6664.3%
Contains more ZincZinc +7466.7%
Contains more PhosphorusPhosphorus +6572.7%
Contains more ManganeseManganese +1337.1%
Contains more SeleniumSelenium +14200%
Contains less SodiumSodium -90.5%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +1105%
Contains more Vitamin B3Vitamin B3 +2063.4%
Contains more Vitamin B6Vitamin B6 +107%
Contains more FolateFolate +3100%
Contains more CholineCholine +118.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1220%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4160.9%
Contains more FatsFats +10438.5%
Contains more CarbsCarbs +383.7%
Contains more OtherOther +4733.3%
Contains more WaterWater +2810.7%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +25288.9%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -99.9%

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 Cranberries
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 Cranberries DV% diff.
Copper 3.788mg 0.056mg 415%
Iron 13.86mg 0.23mg 170%
Manganese 3.837mg 0.267mg 155%
Fiber 37g 3.6g 134%
Magnesium 499mg 6mg 117%
Phosphorus 734mg 11mg 103%
Zinc 6.81mg 0.09mg 61%
Caffeine 230mg 0mg 58%
Potassium 1524mg 80mg 42%
Protein 19.6g 0.46g 38%
Saturated fat 8.07g 0.008g 37%
Selenium 14.3µg 0.1µg 26%
Fats 13.7g 0.13g 21%
Vitamin B2 0.241mg 0.02mg 17%
Vitamin C 0mg 14mg 16%
Carbs 57.9g 11.97g 15%
Vitamin B3 2.185mg 0.101mg 13%
Calcium 128mg 8mg 12%
Monounsaturated fat 4.57g 0.018g 11%
Calories 228kcal 46kcal 9%
Folate 32µg 1µg 8%
Vitamin E 0.1mg 1.32mg 8%
Vitamin B1 0.078mg 0.012mg 6%
Vitamin B6 0.118mg 0.057mg 5%
Polyunsaturated fat 0.44g 0.055g 3%
Vitamin K 2.5µg 5µg 2%
Vitamin B5 0.254mg 0.295mg 1%
Choline 12mg 5.5mg 1%
Sodium 21mg 2mg 1%
Fructose 0.67g 1%
Net carbs 20.9g 8.37g N/A
Sugar 1.75g 4.27g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.293mg 0.003mg 0%
Threonine 0.776mg 0.028mg 0%
Isoleucine 0.76mg 0.033mg 0%
Leucine 1.189mg 0.053mg 0%
Lysine 0.983mg 0.039mg 0%
Methionine 0.202mg 0.003mg 0%
Phenylalanine 0.941mg 0.036mg 0%
Valine 1.177mg 0.045mg 0%
Histidine 0.339mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Cocoa solids
10%
Cranberries
Minerals Daily Need Coverage Score
339%
Cocoa solids
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 8.062g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.52g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 21)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.