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Cocoa solids vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between cocoa solids and mashed potato

  • Cocoa solids are richer than mashed potato in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Daily need coverage for copper for cocoa solids is 417% higher.
  • Cocoa solids contain 45 times more iron than mashed potato. Cocoa solids contain 13.86mg of iron, while mashed potato contains 0.31mg.
  • Mashed potato contains less saturated fat.
  • Cocoa solids have a lower glycemic index than mashed potato.

Food types used in this article are Cocoa, dry powder, unsweetened and Fast foods, potato, mashed.

Infographic

Cocoa solids vs Mashed potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +3226.7%
Contains more CalciumCalcium +611.1%
Contains more PotassiumPotassium +432.9%
Contains more IronIron +4371%
Contains more CopperCopper +10722.9%
Contains more ZincZinc +2995.5%
Contains more PhosphorusPhosphorus +1144.1%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +3815.3%
Contains more SeleniumSelenium +1687.5%

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%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +1506.7%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136%
Contains more CholineCholine +11.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1087.9%
Contains more FatsFats +385.8%
Contains more CarbsCarbs +295.2%
Contains more OtherOther +360.3%
Contains more WaterWater +2554%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +534.7%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +205%

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 Mashed potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Mashed potato DV% diff.
Copper 3.788mg 0.035mg 417%
Iron 13.86mg 0.31mg 169%
Manganese 3.837mg 0.098mg 163%
Fiber 37g 1.3g 143%
Magnesium 499mg 15mg 115%
Phosphorus 734mg 59mg 96%
Zinc 6.81mg 0.22mg 60%
Caffeine 230mg 0mg 58%
Protein 19.6g 1.65g 36%
Potassium 1524mg 286mg 36%
Saturated fat 8.07g 0.577g 34%
Selenium 14.3µg 0.8µg 25%
Fats 13.7g 2.82g 17%
Vitamin B2 0.241mg 0.015mg 17%
Carbs 57.9g 14.65g 14%
Sodium 21mg 306mg 12%
Calcium 128mg 18mg 11%
Monounsaturated fat 4.57g 0.72g 10%
Vitamin B3 2.185mg 1.08mg 7%
Calories 228kcal 89kcal 7%
Folate 32µg 9µg 6%
Polyunsaturated fat 0.44g 1.342g 6%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin B1 0.078mg 0.015mg 5%
Vitamin B5 0.254mg 5%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 2.5µg 5.9µg 3%
Vitamin E 0.1mg 0.42mg 2%
Net carbs 20.9g 13.35g N/A
Sugar 1.75g 0.5g N/A
Vitamin B6 0.118mg 0.12mg 0%
Trans fat 0.105g N/A
Choline 12mg 13.4mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
339%
Cocoa solids
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 7.493g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.4)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 285mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 63)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.