Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cocoa solids vs. Currant — In-Depth Nutrition Comparison

Compare

How are cocoa solids and currants different?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, currants are richer in vitamin C.
  • Daily need coverage for copper for cocoa solids is 409% higher.
  • Cocoa solids contain 475 times more saturated fat than currants. While cocoa solids contain 8.07g of saturated fat, currants contain only 0.017g.

Cocoa, dry powder, unsweetened and Currants, red and white, raw are the varieties used in this article.

Infographic

Cocoa solids vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +3738.5%
Contains more CalciumCalcium +287.9%
Contains more PotassiumPotassium +454.2%
Contains more IronIron +1286%
Contains more CopperCopper +3440.2%
Contains more ZincZinc +2860.9%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +1962.9%
Contains more SeleniumSelenium +2283.3%
Contains less SodiumSodium -95.2%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +382%
Contains more Vitamin B3Vitamin B3 +2085%
Contains more Vitamin B5Vitamin B5 +296.9%
Contains more Vitamin B6Vitamin B6 +68.6%
Contains more FolateFolate +300%
Contains more CholineCholine +57.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +340%
~equal in Vitamin E ~0.1mg
~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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1300%
Contains more FatsFats +6750%
Contains more CarbsCarbs +319.6%
Contains more OtherOther +792.3%
Contains more WaterWater +2698.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +16221.4%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -99.8%

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 Currant
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Currant DV% diff.
Copper 3.788mg 0.107mg 409%
Iron 13.86mg 1mg 161%
Manganese 3.837mg 0.186mg 159%
Fiber 37g 4.3g 131%
Magnesium 499mg 13mg 116%
Phosphorus 734mg 44mg 99%
Zinc 6.81mg 0.23mg 60%
Caffeine 230mg 0mg 58%
Vitamin C 0mg 41mg 46%
Saturated fat 8.07g 0.017g 37%
Potassium 1524mg 275mg 37%
Protein 19.6g 1.4g 36%
Selenium 14.3µg 0.6µg 25%
Fats 13.7g 0.2g 21%
Vitamin B2 0.241mg 0.05mg 15%
Carbs 57.9g 13.8g 15%
Vitamin B3 2.185mg 0.1mg 13%
Monounsaturated fat 4.57g 0.028g 11%
Calcium 128mg 33mg 10%
Calories 228kcal 56kcal 9%
Vitamin K 2.5µg 11µg 7%
Folate 32µg 8µg 6%
Fructose 3.53g 4%
Vitamin B5 0.254mg 0.064mg 4%
Vitamin B6 0.118mg 0.07mg 4%
Vitamin B1 0.078mg 0.04mg 3%
Polyunsaturated fat 0.44g 0.088g 2%
Sodium 21mg 1mg 1%
Choline 12mg 7.6mg 1%
Net carbs 20.9g 9.5g N/A
Sugar 1.75g 7.37g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.1mg 0.1mg 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%

Which food is preferable for your diet?

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

People also compare

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
17%
Currant
Minerals Daily Need Coverage Score
339%
Cocoa solids
17%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 8.053g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.9)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.62g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.