Cocoa solids vs. Brazil nut — In-Depth Nutrition Comparison
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Summary of differences between cocoa solids and brazil nut
- Cocoa solids have more copper, iron, fiber, manganese, magnesium, and potassium; however, brazil nut is higher in selenium, vitamin B1, and vitamin E.
- Brazil nut covers your daily need for selenium, 3459% more than cocoa solids.
- Cocoa solids have 6 times more iron than brazil nut. While cocoa solids have 13.86mg of iron, brazil nut has only 2.43mg.
- Cocoa solids have less saturated fat.
- The glycemic index of cocoa solids is higher.
These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Nuts, brazilnuts, dried, unblanched.
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.
| Contains more MagnesiumMagnesium | +32.7% |
| Contains more PotassiumPotassium | +131.3% |
| Contains more IronIron | +470.4% |
| Contains more CopperCopper | +117.3% |
| Contains more ZincZinc | +67.7% |
| Contains more ManganeseManganese | +213.7% |
| Contains more CalciumCalcium | +25% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +13305.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +588.6% |
| Contains more Vitamin B3Vitamin B3 | +640.7% |
| Contains more Vitamin B5Vitamin B5 | +38% |
| Contains more Vitamin B6Vitamin B6 | +16.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +45.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5550% |
| Contains more Vitamin B1Vitamin B1 | +691% |
| Contains more CholineCholine | +140% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +36.9% |
| Contains more CarbsCarbs | +393.2% |
| Contains more OtherOther | +69.6% |
| Contains more FatsFats | +389.8% |
| Contains more WaterWater | +14% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.07 g
Monounsaturated fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +422.5% |
| Contains more Poly. FatPolyunsaturated fat | +5445.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 14.3µg | 1917µg | 3459% |
| Copper | 3.788mg | 1.743mg | 227% |
| Polyunsaturated fat | 0.44g | 24.399g | 160% |
| Iron | 13.86mg | 2.43mg | 143% |
| Fiber | 37g | 7.5g | 118% |
| Manganese | 3.837mg | 1.223mg | 114% |
| Fats | 13.7g | 67.1g | 82% |
| Caffeine | 230mg | 0mg | 58% |
| Monounsaturated fat | 4.57g | 23.879g | 48% |
| Vitamin B1 | 0.078mg | 0.617mg | 45% |
| Vitamin E | 0.1mg | 5.65mg | 37% |
| Saturated fat | 8.07g | 16.134g | 37% |
| Magnesium | 499mg | 376mg | 29% |
| Potassium | 1524mg | 659mg | 25% |
| Zinc | 6.81mg | 4.06mg | 25% |
| Calories | 228kcal | 659kcal | 22% |
| Vitamin B2 | 0.241mg | 0.035mg | 16% |
| Carbs | 57.9g | 11.74g | 15% |
| Vitamin B3 | 2.185mg | 0.295mg | 12% |
| Protein | 19.6g | 14.32g | 11% |
| Folate | 32µg | 22µg | 3% |
| Choline | 12mg | 28.8mg | 3% |
| Calcium | 128mg | 160mg | 3% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Sodium | 21mg | 3mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Vitamin B5 | 0.254mg | 0.184mg | 1% |
| Vitamin B6 | 0.118mg | 0.101mg | 1% |
| Phosphorus | 734mg | 725mg | 1% |
| Net carbs | 20.9g | 4.24g | N/A |
| Sugar | 1.75g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.293mg | 0.135mg | 0% |
| Threonine | 0.776mg | 0.365mg | 0% |
| Isoleucine | 0.76mg | 0.518mg | 0% |
| Leucine | 1.189mg | 1.19mg | 0% |
| Lysine | 0.983mg | 0.49mg | 0% |
| Methionine | 0.202mg | 1.124mg | 0% |
| Phenylalanine | 0.941mg | 0.639mg | 0% |
| Valine | 1.177mg | 0.76mg | 0% |
| Histidine | 0.339mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
339%
1208%
Comparison summary
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated fat?
Cocoa solids is lower in Saturated fat (difference - 8.064g)
Which food is cheaper?
Cocoa solids is cheaper (difference - $1)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
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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.