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  6. Cocoa solids vs. Nori

Cocoa solids vs. Nori — In-Depth Nutrition Comparison

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Differences between Cocoa solids and Nori

  • Cocoa solids have more Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Zinc, and Potassium, while Nori have more Vitamin C.
  • Cocoa solids' daily need coverage for Copper is 392% higher.
  • Nori contains 250 times less Magnesium than Cocoa solids. Cocoa solids contain 499mg of Magnesium, while Nori contains 2mg.
  • The amount of Saturated Fat in Nori is lower.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Seaweed, laver, raw.

Infographic

Cocoa solids vs Nori 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.
Cocoa solids
Cocoa solids
10
:
0
Nori
Nori
Contains more Calcium +82.9%
Contains more Iron +670%
Contains more Magnesium +24850%
Contains more Phosphorus +1165.5%
Contains more Potassium +328.1%
Contains less Sodium -56.3%
Contains more Zinc +548.6%
Contains more Copper +1334.8%
Contains more Manganese +288.4%
Contains more Selenium +1942.9%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +82.9%
Contains more Iron +670%
Contains more Magnesium +24850%
Contains more Phosphorus +1165.5%
Contains more Potassium +328.1%
Contains less Sodium -56.3%
Contains more Zinc +548.6%
Contains more Copper +1334.8%
Contains more Manganese +288.4%
Contains more Selenium +1942.9%

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.
Cocoa solids
Cocoa solids
1
:
9
Nori
Nori
Contains more Vitamin B3 +48.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +85.1%
Contains more Vitamin B5 +105.1%
Contains more Vitamin B6 +34.7%
Contains more Folate +356.3%
Contains more Vitamin K +60%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B3 +48.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +85.1%
Contains more Vitamin B5 +105.1%
Contains more Vitamin B6 +34.7%
Contains more Folate +356.3%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
4
:
1
Nori
Nori
Contains more Protein +237.3%
Contains more Fats +4792.9%
Contains more Carbs +1033.1%
Contains more Other +53.8%
Contains more Water +2734.3%
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Protein +237.3%
Contains more Fats +4792.9%
Contains more Carbs +1033.1%
Contains more Other +53.8%
Contains more Water +2734.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +18180%
Contains more Polyunsaturated fat +300%
Contains less Saturated Fat -99.2%
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +18180%
Contains more Polyunsaturated fat +300%
Contains less Saturated Fat -99.2%

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 Nori
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Nori Opinion
Net carbs 20.9g 4.81g Cocoa solids
Protein 19.6g 5.81g Cocoa solids
Fats 13.7g 0.28g Cocoa solids
Carbs 57.9g 5.11g Cocoa solids
Calories 228kcal 35kcal Cocoa solids
Sugar 1.75g 0.49g Nori
Fiber 37g 0.3g Cocoa solids
Calcium 128mg 70mg Cocoa solids
Iron 13.86mg 1.8mg Cocoa solids
Magnesium 499mg 2mg Cocoa solids
Phosphorus 734mg 58mg Cocoa solids
Potassium 1524mg 356mg Cocoa solids
Sodium 21mg 48mg Cocoa solids
Zinc 6.81mg 1.05mg Cocoa solids
Copper 3.788mg 0.264mg Cocoa solids
Manganese 3.837mg 0.988mg Cocoa solids
Selenium 14.3µg 0.7µg Cocoa solids
Vitamin A 0IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.1mg 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.078mg 0.098mg Nori
Vitamin B2 0.241mg 0.446mg Nori
Vitamin B3 2.185mg 1.47mg Cocoa solids
Vitamin B5 0.254mg 0.521mg Nori
Vitamin B6 0.118mg 0.159mg Nori
Folate 32µg 146µg Nori
Vitamin K 2.5µg 4µg Nori
Tryptophan 0.293mg 0.043mg Cocoa solids
Threonine 0.776mg 0.232mg Cocoa solids
Isoleucine 0.76mg 0.259mg Cocoa solids
Leucine 1.189mg 0.501mg Cocoa solids
Lysine 0.983mg 0.222mg Cocoa solids
Methionine 0.202mg 0.145mg Cocoa solids
Phenylalanine 0.941mg 0.273mg Cocoa solids
Valine 1.177mg 0.402mg Cocoa solids
Histidine 0.339mg 0.14mg Cocoa solids
Saturated Fat 8.07g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 4.57g 0.025g Cocoa solids
Polyunsaturated fat 0.44g 0.11g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Cocoa solids
67%
Nori
Minerals Daily Need Coverage Score
339%
Cocoa solids
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.26g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 8.009g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 24)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.4)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 27mg)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.