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  6. Cocoa solids vs. Lentil

Cocoa solids vs. Lentil — In-Depth Nutrition Comparison

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A recap on differences between cocoa solids and lentil

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium; however, lentil is higher in folate.
  • Cocoa solids cover your daily copper needs 393% more than lentil.
  • Lentil contains 152 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while lentil contains 0.053g.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Cocoa solids vs Lentil 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%
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +1286.1%
Contains more CalciumCalcium +573.7%
Contains more PotassiumPotassium +313%
Contains more IronIron +316.2%
Contains more CopperCopper +1409.2%
Contains more ZincZinc +436.2%
Contains more PhosphorusPhosphorus +307.8%
Contains more ManganeseManganese +676.7%
Contains more SeleniumSelenium +410.7%
Contains less SodiumSodium -90.5%

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%
Lentil
Lentil
6
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin B2Vitamin B2 +230.1%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin KVitamin K +47.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more FolateFolate +465.6%
Contains more CholineCholine +172.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Lentil DV% diff.
Copper 3.788mg 0.251mg 393%
Manganese 3.837mg 0.494mg 145%
Iron 13.86mg 3.33mg 132%
Fiber 37g 7.9g 116%
Magnesium 499mg 36mg 110%
Phosphorus 734mg 180mg 79%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.27mg 50%
Folate 32µg 181µg 37%
Saturated fat 8.07g 0.053g 36%
Potassium 1524mg 369mg 34%
Protein 19.6g 9.02g 21%
Selenium 14.3µg 2.8µg 21%
Fats 13.7g 0.38g 20%
Vitamin B2 0.241mg 0.073mg 13%
Carbs 57.9g 20.13g 13%
Calcium 128mg 19mg 11%
Monounsaturated fat 4.57g 0.064g 11%
Vitamin B1 0.078mg 0.169mg 8%
Vitamin B5 0.254mg 0.638mg 8%
Vitamin B3 2.185mg 1.06mg 7%
Calories 228kcal 116kcal 6%
Vitamin B6 0.118mg 0.178mg 5%
Choline 12mg 32.7mg 4%
Polyunsaturated fat 0.44g 0.175g 2%
Vitamin C 0mg 1.5mg 2%
Vitamin K 2.5µg 1.7µg 1%
Sodium 21mg 2mg 1%
Net carbs 20.9g 12.23g N/A
Sugar 1.75g 1.8g N/A
Vitamin E 0.1mg 0.11mg 0%
Tryptophan 0.293mg 0.081mg 0%
Threonine 0.776mg 0.323mg 0%
Isoleucine 0.76mg 0.39mg 0%
Leucine 1.189mg 0.654mg 0%
Lysine 0.983mg 0.63mg 0%
Methionine 0.202mg 0.077mg 0%
Phenylalanine 0.941mg 0.445mg 0%
Valine 1.177mg 0.448mg 0%
Histidine 0.339mg 0.254mg 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
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +117.3%
Contains more FatsFats +3505.3%
Contains more CarbsCarbs +187.6%
Contains more OtherOther +598.8%
Contains more WaterWater +2221.3%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +7040.6%
Contains more Poly. FatPolyunsaturated fat +151.4%
Contains less Sat. FatSaturated fat -99.3%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.