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  6. Cocoa solids vs. Filo

Cocoa solids vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and filo

  • Cocoa solids have more copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium; however, filo is higher in vitamin B1.
  • Cocoa solids cover your daily need for copper, 410% more than filo.
  • Cocoa solids have 33 times more magnesium than filo. While cocoa solids have 499mg of magnesium, filo has only 15mg.
  • Filo has less saturated fat.
  • The glycemic index of filo is higher.

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

Infographic

Cocoa solids vs Filo 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%
Filo
Filo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +3226.7%
Contains more CalciumCalcium +1063.6%
Contains more PotassiumPotassium +1959.5%
Contains more IronIron +331.8%
Contains more CopperCopper +3650.5%
Contains more ZincZinc +1289.8%
Contains more PhosphorusPhosphorus +878.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +706.1%
Contains more SeleniumSelenium +62.9%

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%
Filo
Filo
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more CholineCholine +73.9%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +86.4%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more FolateFolate +175%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Filo DV% diff.
Copper 3.788mg 0.101mg 410%
Manganese 3.837mg 0.476mg 146%
Fiber 37g 1.9g 140%
Iron 13.86mg 3.21mg 133%
Magnesium 499mg 15mg 115%
Phosphorus 734mg 75mg 94%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.49mg 57%
Potassium 1524mg 74mg 43%
Vitamin B1 0.078mg 0.541mg 39%
Saturated fat 8.07g 1.47g 30%
Protein 19.6g 7.1g 25%
Sodium 21mg 483mg 20%
Selenium 14.3µg 23.3µg 16%
Folate 32µg 88µg 14%
Calcium 128mg 11mg 12%
Fats 13.7g 6g 12%
Vitamin B3 2.185mg 4.073mg 12%
Vitamin B2 0.241mg 0.341mg 8%
Vitamin B6 0.118mg 0.03mg 7%
Calories 228kcal 299kcal 4%
Monounsaturated fat 4.57g 3.149g 4%
Polyunsaturated fat 0.44g 0.923g 3%
Carbs 57.9g 52.6g 2%
Vitamin B5 0.254mg 0.302mg 1%
Choline 12mg 6.9mg 1%
Net carbs 20.9g 50.7g N/A
Sugar 1.75g 0.18g N/A
Vitamin E 0.1mg 0.08mg 0%
Vitamin K 2.5µg 2.5µg 0%
Tryptophan 0.293mg 0.088mg 0%
Threonine 0.776mg 0.194mg 0%
Isoleucine 0.76mg 0.246mg 0%
Leucine 1.189mg 0.49mg 0%
Lysine 0.983mg 0.158mg 0%
Methionine 0.202mg 0.126mg 0%
Phenylalanine 0.941mg 0.359mg 0%
Valine 1.177mg 0.286mg 0%
Histidine 0.339mg 0.159mg 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
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +176.1%
Contains more FatsFats +128.3%
Contains more OtherOther +241.2%
Contains more WaterWater +986.7%
~equal in Carbs ~52.6g

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +45.1%
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +109.8%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.