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  6. Cocoa solids vs. Kiwi

Cocoa solids vs. Kiwi — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and kiwi

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, kiwi is higher in vitamin C.
  • Cocoa solids cover your daily need for copper, 406% more than kiwi.
  • Cocoa solids have 278 times more saturated fat than kiwi. While cocoa solids have 8.07g of saturated fat, kiwi has only 0.029g.
  • The glycemic index of kiwi is higher.

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

Infographic

Cocoa solids vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +2835.3%
Contains more CalciumCalcium +276.5%
Contains more PotassiumPotassium +388.5%
Contains more IronIron +4371%
Contains more CopperCopper +2813.8%
Contains more ZincZinc +4764.3%
Contains more PhosphorusPhosphorus +2058.8%
Contains more ManganeseManganese +3815.3%
Contains more SeleniumSelenium +7050%
Contains less SodiumSodium -85.7%

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +540.8%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +28%
Contains more CholineCholine +53.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +1512%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Kiwi DV% diff.
Copper 3.788mg 0.13mg 406%
Iron 13.86mg 0.31mg 169%
Manganese 3.837mg 0.098mg 163%
Fiber 37g 3g 136%
Magnesium 499mg 17mg 115%
Vitamin C 0mg 92.7mg 103%
Phosphorus 734mg 34mg 100%
Zinc 6.81mg 0.14mg 61%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.029g 37%
Protein 19.6g 1.14g 37%
Potassium 1524mg 312mg 36%
Vitamin K 2.5µg 40.3µg 32%
Selenium 14.3µg 0.2µg 26%
Fats 13.7g 0.52g 20%
Vitamin B2 0.241mg 0.025mg 17%
Carbs 57.9g 14.66g 14%
Vitamin B3 2.185mg 0.341mg 12%
Monounsaturated fat 4.57g 0.047g 11%
Calcium 128mg 34mg 9%
Vitamin E 0.1mg 1.46mg 9%
Calories 228kcal 61kcal 8%
Fructose 4.35g 5%
Vitamin B1 0.078mg 0.027mg 4%
Vitamin B6 0.118mg 0.063mg 4%
Folate 32µg 25µg 2%
Vitamin B5 0.254mg 0.183mg 1%
Choline 12mg 7.8mg 1%
Sodium 21mg 3mg 1%
Polyunsaturated fat 0.44g 0.287g 1%
Net carbs 20.9g 11.66g N/A
Sugar 1.75g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.293mg 0.015mg 0%
Threonine 0.776mg 0.047mg 0%
Isoleucine 0.76mg 0.051mg 0%
Leucine 1.189mg 0.066mg 0%
Lysine 0.983mg 0.061mg 0%
Methionine 0.202mg 0.024mg 0%
Phenylalanine 0.941mg 0.044mg 0%
Valine 1.177mg 0.057mg 0%
Histidine 0.339mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1619.3%
Contains more FatsFats +2534.6%
Contains more CarbsCarbs +295%
Contains more OtherOther +850.8%
Contains more WaterWater +2669%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +9623.4%
Contains more Poly. FatPolyunsaturated fat +53.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.