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  6. Cocoa solids vs. Flank steak

Cocoa solids vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and flank steak

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, and potassium; however, flank steak is higher in vitamin B12, vitamin B6, and vitamin B3.
  • Cocoa solids cover your daily need for copper, 412% more than flank steak.
  • The glycemic index of cocoa solids is higher.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cocoa solids vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +2069.6%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +696.6%
Contains more CopperCopper +4519.5%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +42533.3%
Contains more SeleniumSelenium +105.6%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +255.6%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +390.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +778.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Cocoa solids Flank steak DV% diff.
Copper 3.788mg 0.082mg 412%
Manganese 3.837mg 0.009mg 166%
Iron 13.86mg 1.74mg 152%
Fiber 37g 0g 148%
Magnesium 499mg 23mg 113%
Phosphorus 734mg 210mg 75%
Vitamin B12 0µg 1.63µg 68%
Caffeine 230mg 0mg 58%
Potassium 1524mg 339mg 35%
Vitamin B6 0.118mg 0.579mg 35%
Vitamin B3 2.185mg 7.363mg 32%
Selenium 14.3µg 29.4µg 27%
Cholesterol 0mg 79mg 26%
Saturated fat 8.07g 3.395g 21%
Carbs 57.9g 0g 19%
Zinc 6.81mg 4.9mg 17%
Choline 12mg 105.4mg 17%
Protein 19.6g 27.66g 16%
Calcium 128mg 20mg 11%
Vitamin B2 0.241mg 0.133mg 8%
Fats 13.7g 8.23g 8%
Vitamin B5 0.254mg 0.545mg 6%
Folate 32µg 9µg 6%
Monounsaturated fat 4.57g 3.317g 3%
Calories 228kcal 192kcal 2%
Sodium 21mg 56mg 2%
Vitamin E 0.1mg 0.38mg 2%
Polyunsaturated fat 0.44g 0.322g 1%
Vitamin K 2.5µg 1.4µg 1%
Net carbs 20.9g 0g N/A
Sugar 1.75g 0g N/A
Vitamin B1 0.078mg 0.075mg 0%
Tryptophan 0.293mg 0.182mg 0%
Threonine 0.776mg 1.105mg 0%
Isoleucine 0.76mg 1.259mg 0%
Leucine 1.189mg 2.201mg 0%
Lysine 0.983mg 2.338mg 0%
Methionine 0.202mg 0.72mg 0%
Phenylalanine 0.941mg 1.093mg 0%
Valine 1.177mg 1.372mg 0%
Histidine 0.339mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +66.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-9766.7%
Contains more ProteinProtein +41.1%
Contains more WaterWater +2039%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +37.8%
Contains more Poly. FatPolyunsaturated fat +36.6%
Contains less Sat. FatSaturated fat -57.9%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.