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Cocoa solids vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and marrow-stem Kale?

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc, yet marrow-stem Kale is richer in vitamin K and vitamin A.
  • Cocoa solids' daily need coverage for copper is 416% higher.
  • Cocoa solids have 147 times more saturated fat than marrow-stem Kale. Cocoa solids have 8.07g of saturated fat, while marrow-stem Kale has 0.055g.

We used Cocoa, dry powder, unsweetened and Collards, raw types in this comparison.

Infographic

Cocoa solids vs Marrow-stem 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +1748.1%
Contains more PotassiumPotassium +615.5%
Contains more IronIron +2848.9%
Contains more CopperCopper +8134.8%
Contains more ZincZinc +3142.9%
Contains more PhosphorusPhosphorus +2836%
Contains more ManganeseManganese +483.1%
Contains more SeleniumSelenium +1000%
Contains more CalciumCalcium +81.3%
Contains less SodiumSodium -19%

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%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +85.4%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +303.1%
Contains more CholineCholine +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +549%
Contains more FatsFats +2145.9%
Contains more CarbsCarbs +968.3%
Contains more OtherOther +336.1%
Contains more WaterWater +2887.3%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +15133.3%
Contains more Poly. FatPolyunsaturated fat +118.9%
Contains less Sat. FatSaturated fat -99.3%

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 Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Marrow-stem Kale DV% diff.
Copper 3.788mg 0.046mg 416%
Vitamin K 2.5µg 437.1µg 362%
Iron 13.86mg 0.47mg 167%
Manganese 3.837mg 0.658mg 138%
Fiber 37g 4g 132%
Magnesium 499mg 27mg 112%
Phosphorus 734mg 25mg 101%
Zinc 6.81mg 0.21mg 60%
Caffeine 230mg 0mg 58%
Vitamin C 0mg 35.3mg 39%
Potassium 1524mg 213mg 39%
Saturated fat 8.07g 0.055g 36%
Protein 19.6g 3.02g 33%
Vitamin A 0µg 251µg 28%
Folate 32µg 129µg 24%
Selenium 14.3µg 1.3µg 24%
Fats 13.7g 0.61g 20%
Carbs 57.9g 5.42g 17%
Vitamin E 0.1mg 2.26mg 14%
Monounsaturated fat 4.57g 0.03g 11%
Calories 228kcal 32kcal 10%
Calcium 128mg 232mg 10%
Vitamin B2 0.241mg 0.13mg 9%
Vitamin B3 2.185mg 0.742mg 9%
Vitamin B6 0.118mg 0.165mg 4%
Polyunsaturated fat 0.44g 0.201g 2%
Vitamin B1 0.078mg 0.054mg 2%
Choline 12mg 23.2mg 2%
Net carbs 20.9g 1.42g N/A
Sugar 1.75g 0.46g N/A
Sodium 21mg 17mg 0%
Vitamin B5 0.254mg 0.267mg 0%
Tryptophan 0.293mg 0.031mg 0%
Threonine 0.776mg 0.086mg 0%
Isoleucine 0.76mg 0.1mg 0%
Leucine 1.189mg 0.151mg 0%
Lysine 0.983mg 0.117mg 0%
Methionine 0.202mg 0.033mg 0%
Phenylalanine 0.941mg 0.087mg 0%
Valine 1.177mg 0.12mg 0%
Histidine 0.339mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
339%
Cocoa solids
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 8.015g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.9)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 8)
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)

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.