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  6. Cocoa solids vs. Garden cress

Cocoa solids vs. Garden cress — In-Depth Nutrition Comparison

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How are cocoa solids and garden cress different?

  • Cocoa solids are richer in copper, iron, fiber, manganese, magnesium, phosphorus, and zinc, while garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 449% more than cocoa solids.
  • Cocoa solids contain 34 times more fiber than garden cress. Cocoa solids contain 37g of fiber, while garden cress contains 1.1g.

Cocoa, dry powder, unsweetened and Cress, garden, raw types were used in this article.

Infographic

Cocoa solids vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +1213.2%
Contains more CalciumCalcium +58%
Contains more PotassiumPotassium +151.5%
Contains more IronIron +966.2%
Contains more CopperCopper +2128.2%
Contains more ZincZinc +2860.9%
Contains more PhosphorusPhosphorus +865.8%
Contains more ManganeseManganese +593.9%
Contains more SeleniumSelenium +1488.9%
Contains less SodiumSodium -33.3%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +118.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin KVitamin K +21576%
Contains more FolateFolate +150%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Garden cress DV% diff.
Vitamin K 2.5µg 541.9µg 450%
Copper 3.788mg 0.17mg 402%
Iron 13.86mg 1.3mg 157%
Fiber 37g 1.1g 144%
Manganese 3.837mg 0.553mg 143%
Magnesium 499mg 38mg 110%
Phosphorus 734mg 76mg 94%
Vitamin C 0mg 69mg 77%
Zinc 6.81mg 0.23mg 60%
Caffeine 230mg 0mg 58%
Vitamin A 0µg 346µg 38%
Saturated fat 8.07g 0.023g 37%
Protein 19.6g 2.6g 34%
Potassium 1524mg 606mg 27%
Selenium 14.3µg 0.9µg 24%
Fats 13.7g 0.7g 20%
Carbs 57.9g 5.5g 17%
Folate 32µg 80µg 12%
Monounsaturated fat 4.57g 0.239g 11%
Vitamin B6 0.118mg 0.247mg 10%
Calories 228kcal 32kcal 10%
Vitamin B3 2.185mg 1mg 7%
Calcium 128mg 81mg 5%
Vitamin E 0.1mg 0.7mg 4%
Vitamin B2 0.241mg 0.26mg 1%
Polyunsaturated fat 0.44g 0.228g 1%
Choline 12mg 19.5mg 1%
Net carbs 20.9g 4.4g N/A
Sugar 1.75g 4.4g N/A
Sodium 21mg 14mg 0%
Vitamin B1 0.078mg 0.08mg 0%
Vitamin B5 0.254mg 0.242mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +653.8%
Contains more FatsFats +1857.1%
Contains more CarbsCarbs +952.7%
Contains more OtherOther +222.2%
Contains more WaterWater +2880%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1812.1%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -99.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.