Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Cocoa solids
  5. Compare
  6. Cocoa solids vs. Dates

Cocoa solids vs. Dates — In-Depth Nutrition Comparison

Compare

Important differences between cocoa solids and dates

  • Dates have less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids' daily need coverage for copper is 398% more.
  • Cocoa solids have 252 times more saturated fat than dates. Cocoa solids have 8.07g of saturated fat, while dates have 0.032g.
  • Dates have a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Dates, deglet noor.

Infographic

Cocoa solids vs Dates 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%
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +1060.5%
Contains more CalciumCalcium +228.2%
Contains more PotassiumPotassium +132.3%
Contains more IronIron +1258.8%
Contains more CopperCopper +1738.8%
Contains more ZincZinc +2248.3%
Contains more PhosphorusPhosphorus +1083.9%
Contains more ManganeseManganese +1364.5%
Contains more SeleniumSelenium +376.7%
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%
Dates
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +265.2%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more FolateFolate +68.4%
Contains more CholineCholine +90.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin B6Vitamin B6 +39.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Dates DV% diff.
Copper 3.788mg 0.206mg 398%
Iron 13.86mg 1.02mg 161%
Manganese 3.837mg 0.262mg 155%
Fiber 37g 8g 116%
Magnesium 499mg 43mg 109%
Phosphorus 734mg 62mg 96%
Zinc 6.81mg 0.29mg 59%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.032g 37%
Protein 19.6g 2.45g 34%
Potassium 1524mg 656mg 26%
Fructose 19.56g 24%
Selenium 14.3µg 3µg 21%
Fats 13.7g 0.39g 20%
Vitamin B2 0.241mg 0.066mg 13%
Monounsaturated fat 4.57g 0.036g 11%
Calcium 128mg 39mg 9%
Vitamin B5 0.254mg 0.589mg 7%
Carbs 57.9g 75.03g 6%
Vitamin B3 2.185mg 1.274mg 6%
Vitamin B6 0.118mg 0.165mg 4%
Polyunsaturated fat 0.44g 0.019g 3%
Folate 32µg 19µg 3%
Calories 228kcal 282kcal 3%
Vitamin B1 0.078mg 0.052mg 2%
Sodium 21mg 2mg 1%
Choline 12mg 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 20.9g 67.03g N/A
Sugar 1.75g 63.35g N/A
Vitamin E 0.1mg 0.05mg 0%
Vitamin K 2.5µg 2.7µg 0%
Tryptophan 0.293mg 0.012mg 0%
Threonine 0.776mg 0.043mg 0%
Isoleucine 0.76mg 0.049mg 0%
Leucine 1.189mg 0.084mg 0%
Lysine 0.983mg 0.066mg 0%
Methionine 0.202mg 0.022mg 0%
Phenylalanine 0.941mg 0.05mg 0%
Valine 1.177mg 0.071mg 0%
Histidine 0.339mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +700%
Contains more FatsFats +3412.8%
Contains more OtherOther +262.5%
Contains more CarbsCarbs +29.6%
Contains more WaterWater +584.3%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +12594.4%
Contains more Poly. FatPolyunsaturated fat +2215.8%
Contains less Sat. FatSaturated fat -99.6%

People also compare

Cocoa solids
Cocoa solids vs Cocoa bean
Cocoa bean
Cocoa solids
Cocoa solids vs Custard
Custard
Cocoa solids
Cocoa solids vs Mousse
Mousse
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.