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  6. Cocoa solids vs. Mustard Greens Raw

Cocoa solids vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between cocoa solids and mustard Greens Raw

  • Cocoa solids have more copper, iron, fiber, magnesium, phosphorus, and zinc; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Cocoa solids cover your daily copper needs 403% more than mustard Greens Raw.
  • Mustard Greens Raw contain 807 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while mustard Greens Raw contain 0.01g.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Mustard greens, raw.

Infographic

Cocoa solids vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +11.3%
Contains more PotassiumPotassium +296.9%
Contains more IronIron +745.1%
Contains more CopperCopper +2195.8%
Contains more ZincZinc +2624%
Contains more PhosphorusPhosphorus +1165.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1488.9%
~equal in Sodium ~20mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more Vitamin B5Vitamin B5 +21%
Contains more FolateFolate +166.7%
Contains more CholineCholine +2300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin KVitamin K +10200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Mustard Greens Raw DV% diff.
Copper 3.788mg 0.165mg 403%
Vitamin K 2.5µg 257.5µg 213%
Manganese 3.837mg 167%
Iron 13.86mg 1.64mg 153%
Fiber 37g 3.2g 135%
Magnesium 499mg 32mg 111%
Phosphorus 734mg 58mg 97%
Vitamin C 0mg 70mg 78%
Zinc 6.81mg 0.25mg 60%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.01g 37%
Potassium 1524mg 384mg 34%
Protein 19.6g 2.86g 33%
Selenium 14.3µg 0.9µg 24%
Fats 13.7g 0.42g 20%
Carbs 57.9g 4.67g 18%
Vitamin A 0µg 151µg 17%
Vitamin E 0.1mg 2.01mg 13%
Monounsaturated fat 4.57g 0.092g 11%
Vitamin B2 0.241mg 0.11mg 10%
Calories 228kcal 27kcal 10%
Vitamin B3 2.185mg 0.8mg 9%
Vitamin B6 0.118mg 0.18mg 5%
Folate 32µg 12µg 5%
Polyunsaturated fat 0.44g 0.038g 3%
Choline 12mg 0.5mg 2%
Vitamin B5 0.254mg 0.21mg 1%
Calcium 128mg 115mg 1%
Net carbs 20.9g 1.47g N/A
Sugar 1.75g 1.32g N/A
Sodium 21mg 20mg 0%
Vitamin B1 0.078mg 0.08mg 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%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +585.3%
Contains more FatsFats +3161.9%
Contains more CarbsCarbs +1139.8%
Contains more OtherOther +329.6%
Contains more WaterWater +2923.3%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +4867.4%
Contains more Poly. FatPolyunsaturated fat +1057.9%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.