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  6. Cocoa solids vs. Kale

Cocoa solids vs. Kale — In-Depth Nutrition Comparison

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How are cocoa solids and kale different?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc; however, kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for kale is 679% higher.
  • Cocoa solids contain 28 times more zinc than kale. While cocoa solids contain 6.81mg of zinc, kale contains only 0.24mg.

Cocoa, dry powder, unsweetened and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cocoa solids vs Kale 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%
Kale
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +2672.2%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +568.4%
Contains more IronIron +1440%
Contains more CopperCopper +2328.2%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +2521.4%
Contains more ManganeseManganese +822.4%
Contains more SeleniumSelenium +1488.9%
~equal in Sodium ~23mg

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%
Kale
Kale
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B2Vitamin B2 +244.3%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B5Vitamin B5 +418.4%
Contains more FolateFolate +146.2%
Contains more CholineCholine +2900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin KVitamin K +32580%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Kale DV% diff.
Vitamin K 2.5µg 817µg 679%
Copper 3.788mg 0.156mg 404%
Iron 13.86mg 0.9mg 162%
Manganese 3.837mg 0.416mg 149%
Fiber 37g 2g 140%
Magnesium 499mg 18mg 115%
Phosphorus 734mg 28mg 101%
Vitamin A 0µg 681µg 76%
Zinc 6.81mg 0.24mg 60%
Caffeine 230mg 0mg 58%
Vitamin C 0mg 41mg 46%
Potassium 1524mg 228mg 38%
Saturated fat 8.07g 0.052g 36%
Protein 19.6g 1.9g 35%
Selenium 14.3µg 0.9µg 24%
Fats 13.7g 0.4g 20%
Carbs 57.9g 5.63g 17%
Vitamin B2 0.241mg 0.07mg 13%
Monounsaturated fat 4.57g 0.03g 11%
Vitamin B3 2.185mg 0.5mg 11%
Calories 228kcal 28kcal 10%
Calcium 128mg 72mg 6%
Vitamin E 0.1mg 0.85mg 5%
Folate 32µg 13µg 5%
Vitamin B5 0.254mg 0.049mg 4%
Polyunsaturated fat 0.44g 0.193g 2%
Vitamin B1 0.078mg 0.053mg 2%
Choline 12mg 0.4mg 2%
Vitamin B6 0.118mg 0.138mg 2%
Net carbs 20.9g 3.63g N/A
Sugar 1.75g 1.25g N/A
Sodium 21mg 23mg 0%
Tryptophan 0.293mg 0.023mg 0%
Threonine 0.776mg 0.085mg 0%
Isoleucine 0.76mg 0.114mg 0%
Leucine 1.189mg 0.133mg 0%
Lysine 0.983mg 0.114mg 0%
Methionine 0.202mg 0.018mg 0%
Phenylalanine 0.941mg 0.097mg 0%
Valine 1.177mg 0.104mg 0%
Histidine 0.339mg 0.04mg 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
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +931.6%
Contains more FatsFats +3325%
Contains more CarbsCarbs +928.4%
Contains more OtherOther +566.7%
Contains more WaterWater +2940%

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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +15133.3%
Contains more Poly. FatPolyunsaturated fat +128%
Contains less Sat. FatSaturated fat -99.4%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.