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  6. Cocoa solids vs. Mixed nuts

Cocoa solids vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between cocoa solids and mixed nuts

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, and zinc; however, mixed nuts have more vitamin E, selenium, and vitamin B3.
  • Cocoa solids' daily need coverage for copper is 320% more.
  • Cocoa solids have 5 times more iron than mixed nuts. Cocoa solids have 13.86mg of iron, while mixed nuts have 2.61mg.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cocoa solids vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +117.9%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +431%
Contains more CopperCopper +317.6%
Contains more ZincZinc +102.7%
Contains more PhosphorusPhosphorus +61%
Contains more ManganeseManganese +88.1%
Contains less SodiumSodium -76.2%
Contains more SeleniumSelenium +137.1%
~equal in Calcium ~117mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7720%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B3Vitamin B3 +252.8%
Contains more Vitamin B5Vitamin B5 +348.8%
Contains more Vitamin B6Vitamin B6 +198.3%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +159.4%
Contains more CholineCholine +333.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Mixed nuts DV% diff.
Copper 3.788mg 0.907mg 320%
Iron 13.86mg 2.61mg 141%
Fiber 37g 7g 120%
Polyunsaturated fat 0.44g 14.612g 94%
Manganese 3.837mg 2.04mg 78%
Magnesium 499mg 229mg 64%
Fats 13.7g 53.95g 62%
Monounsaturated fat 4.57g 28.488g 60%
Caffeine 230mg 58%
Vitamin E 0.1mg 7.82mg 51%
Phosphorus 734mg 456mg 40%
Selenium 14.3µg 33.9µg 36%
Vitamin B3 2.185mg 7.709mg 35%
Zinc 6.81mg 3.36mg 31%
Potassium 1524mg 632mg 26%
Calories 228kcal 607kcal 19%
Vitamin B6 0.118mg 0.352mg 18%
Vitamin B5 0.254mg 1.14mg 18%
Folate 32µg 83µg 13%
Carbs 57.9g 21.05g 12%
Vitamin B1 0.078mg 0.189mg 9%
Choline 12mg 52mg 7%
Vitamin B2 0.241mg 0.196mg 3%
Vitamin K 2.5µg 5.7µg 3%
Saturated fat 8.07g 8.711g 3%
Starch 4.2g 2%
Sodium 21mg 5mg 1%
Vitamin C 0mg 0.5mg 1%
Protein 19.6g 20.04g 1%
Calcium 128mg 117mg 1%
Net carbs 20.9g 14.05g N/A
Sugar 1.75g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.293mg 0.22mg 0%
Threonine 0.776mg 0.703mg 0%
Isoleucine 0.76mg 0.826mg 0%
Leucine 1.189mg 1.656mg 0%
Lysine 0.983mg 0.782mg 0%
Methionine 0.202mg 0.283mg 0%
Phenylalanine 0.941mg 1.182mg 0%
Valine 1.177mg 1.001mg 0%
Histidine 0.339mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +175.1%
Contains more WaterWater +44.2%
Contains more OtherOther +101.4%
Contains more FatsFats +293.8%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains more Mono. FatMonounsaturated fat +523.4%
Contains more Poly. FatPolyunsaturated fat +3220.9%
~equal in Saturated fat ~8.711g

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.