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Cocoa solids vs. Ham — In-Depth Nutrition Comparison

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How are cocoa solids and ham different?

  • Cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, potassium, and zinc; however, ham is richer in vitamin B1.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Cocoa solids have less sodium.
  • Ham has a lower glycemic index (0) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Cocoa solids vs Ham infographic
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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%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +3464.3%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +431%
Contains more IronIron +836.5%
Contains more CopperCopper +4694.9%
Contains more ZincZinc +136.5%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +7005.6%
Contains more SeleniumSelenium +36.4%

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%
Ham
Ham
8
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +609.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +147.7%
Contains more CarbsCarbs +3760%
Contains more OtherOther +32.7%
Contains more WaterWater +2155.7%
~equal in Protein ~20.93g

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +74.4%
Contains less Sat. FatSaturated fat -77.6%
Contains more Poly. FatPolyunsaturated fat +22.7%

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 Ham
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cocoa solids Ham DV% diff.
Copper 3.788mg 0.079mg 412%
Manganese 3.837mg 0.054mg 164%
Iron 13.86mg 1.48mg 155%
Fiber 37g 0g 148%
Magnesium 499mg 14mg 115%
Phosphorus 734mg 196mg 77%
Caffeine 230mg 0mg 58%
Vitamin B1 0.078mg 0.754mg 56%
Sodium 21mg 1203mg 51%
Zinc 6.81mg 2.88mg 36%
Potassium 1524mg 287mg 36%
Saturated fat 8.07g 1.81g 28%
Vitamin B12 0µg 0.65µg 27%
Vitamin B6 0.118mg 0.4mg 22%
Carbs 57.9g 1.5g 19%
Cholesterol 0mg 53mg 18%
Fats 13.7g 5.53g 13%
Choline 12mg 85.1mg 13%
Calcium 128mg 8mg 12%
Vitamin B3 2.185mg 4.023mg 11%
Selenium 14.3µg 19.5µg 9%
Folate 32µg 3µg 7%
Monounsaturated fat 4.57g 2.62g 5%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Calories 228kcal 145kcal 4%
Protein 19.6g 20.93g 3%
Vitamin B5 0.254mg 0.403mg 3%
Vitamin B2 0.241mg 0.202mg 3%
Vitamin K 2.5µg 0µg 2%
Polyunsaturated fat 0.44g 0.54g 1%
Vitamin E 0.1mg 0.25mg 1%
Net carbs 20.9g 1.5g N/A
Sugar 1.75g 0g N/A
Tryptophan 0.293mg 0.251mg 0%
Threonine 0.776mg 0.931mg 0%
Isoleucine 0.76mg 0.918mg 0%
Leucine 1.189mg 1.661mg 0%
Lysine 0.983mg 1.775mg 0%
Methionine 0.202mg 0.553mg 0%
Phenylalanine 0.941mg 0.904mg 0%
Valine 1.177mg 0.908mg 0%
Histidine 0.339mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Ham
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
44%
Ham
Minerals Daily Need Coverage Score
339%
Cocoa solids
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 6.26g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 24)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 1182mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.