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Cocoa solids vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between Cocoa solids and Groat

  • Cocoa solids have more Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Zinc, and Potassium, however, Groat is higher in Vitamin B3.
  • Cocoa solids covers your daily need of Copper 299% more than Groat.
  • Cocoa solids have 11 times more Saturated Fat than Groat. While Cocoa solids have 8.07g of Saturated Fat, Groat has only 0.741g.

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

Infographic

Cocoa solids vs Groat 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%
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +611.1%
Contains more PotassiumPotassium +231.3%
Contains more IronIron +530%
Contains more CopperCopper +244.4%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +195.2%
Contains more SeleniumSelenium +72.3%
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%
Groat
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin B5Vitamin B5 +385.4%
Contains more Vitamin B6Vitamin B6 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +47.9%
Contains more FatsFats +302.9%
Contains more OtherOther +176.2%
Contains more CarbsCarbs +23.5%
Contains more WaterWater +225%

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
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated Fat +339.4%
Contains less Sat. FatSaturated Fat -90.8%
Contains more Poly. FatPolyunsaturated fat +136.1%

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 Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Groat Opinion
Calories 228kcal 343kcal Groat
Protein 19.6g 13.25g Cocoa solids
Fats 13.7g 3.4g Cocoa solids
Net carbs 20.9g 61.5g Groat
Carbs 57.9g 71.5g Groat
Magnesium 499mg 231mg Cocoa solids
Calcium 128mg 18mg Cocoa solids
Potassium 1524mg 460mg Cocoa solids
Iron 13.86mg 2.2mg Cocoa solids
Sugar 1.75g Groat
Fiber 37g 10g Cocoa solids
Copper 3.788mg 1.1mg Cocoa solids
Zinc 6.81mg 2.4mg Cocoa solids
Phosphorus 734mg 347mg Cocoa solids
Sodium 21mg 1mg Groat
Vitamin E 0.1mg Cocoa solids
Manganese 3.837mg 1.3mg Cocoa solids
Selenium 14.3µg 8.3µg Cocoa solids
Vitamin B1 0.078mg 0.101mg Groat
Vitamin B2 0.241mg 0.425mg Groat
Vitamin B3 2.185mg 7.02mg Groat
Vitamin B5 0.254mg 1.233mg Groat
Vitamin B6 0.118mg 0.21mg Groat
Vitamin K 2.5µg Cocoa solids
Folate 32µg 30µg Cocoa solids
Choline 12mg Cocoa solids
Saturated Fat 8.07g 0.741g Groat
Monounsaturated Fat 4.57g 1.04g Cocoa solids
Polyunsaturated fat 0.44g 1.039g Groat
Tryptophan 0.293mg 0.192mg Cocoa solids
Threonine 0.776mg 0.506mg Cocoa solids
Isoleucine 0.76mg 0.498mg Cocoa solids
Leucine 1.189mg 0.832mg Cocoa solids
Lysine 0.983mg 0.672mg Cocoa solids
Methionine 0.202mg 0.172mg Cocoa solids
Phenylalanine 0.941mg 0.52mg Cocoa solids
Valine 1.177mg 0.678mg Cocoa solids
Histidine 0.339mg 0.309mg Cocoa solids

Which food is preferable for your diet?

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

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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
31%
Groat
Minerals Daily Need Coverage Score
339%
Cocoa solids
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 7.329g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 30)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.