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  6. Cocoa solids vs. Graham cracker

Cocoa solids vs. Graham cracker — In-Depth Nutrition Comparison

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How are cocoa solids and graham cracker different?

  • Cocoa solids are higher than graham cracker in copper, fiber, iron, manganese, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 402% more than graham cracker.
  • Cocoa solids contain 12 times more magnesium than graham cracker. Cocoa solids contain 499mg of magnesium, while graham cracker contains 40mg.
  • Graham cracker is lower in saturated fat.
  • Graham cracker has a higher glycemic index (74) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Cocoa solids vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +1147.5%
Contains more CalciumCalcium +66.2%
Contains more PotassiumPotassium +796.5%
Contains more IronIron +266.7%
Contains more CopperCopper +2128.2%
Contains more ZincZinc +609.4%
Contains more PhosphorusPhosphorus +296.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +276.5%
Contains more SeleniumSelenium +127%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more CholineCholine +103.4%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +239.7%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more Vitamin KVitamin K +472%
Contains more FolateFolate +184.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Graham cracker DV% diff.
Copper 3.788mg 0.17mg 402%
Fiber 37g 3.4g 134%
Iron 13.86mg 3.78mg 126%
Manganese 3.837mg 1.019mg 123%
Magnesium 499mg 40mg 109%
Phosphorus 734mg 185mg 78%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.96mg 53%
Potassium 1524mg 170mg 40%
Polyunsaturated fat 0.44g 5.388g 33%
Saturated fat 8.07g 1.633g 29%
Protein 19.6g 6.69g 26%
Starch 46.56g 19%
Sodium 21mg 459mg 19%
Vitamin B1 0.078mg 0.265mg 16%
Selenium 14.3µg 6.3µg 15%
Folate 32µg 91µg 15%
Vitamin B3 2.185mg 4.439mg 14%
Vitamin K 2.5µg 14.3µg 10%
Calories 228kcal 430kcal 10%
Vitamin E 0.1mg 1.51mg 9%
Carbs 57.9g 77.66g 7%
Vitamin B2 0.241mg 0.317mg 6%
Calcium 128mg 77mg 5%
Monounsaturated fat 4.57g 2.509g 5%
Fats 13.7g 10.6g 5%
Vitamin B6 0.118mg 0.156mg 3%
Vitamin B5 0.254mg 0.42mg 3%
Choline 12mg 5.9mg 1%
Fructose 0.99g 1%
Net carbs 20.9g 74.26g N/A
Sugar 1.75g 24.85g N/A
Trans fat 0.055g N/A
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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +193%
Contains more FatsFats +29.2%
Contains more OtherOther +249.4%
Contains more CarbsCarbs +34.1%
Contains more WaterWater +13%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +82.1%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +1124.5%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.