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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 of 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.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Nuts, brazilnuts, dried, unblanched.

Infographic

Cocoa solids vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Contains more Calcium +25%
Contains less Sodium -85.7%
Equal in Phosphorus - 725
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Contains more Calcium +25%
Contains less Sodium -85.7%
Equal in Phosphorus - 725

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cocoa solids Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Brazil nut Opinion
Net carbs 20.9g 4.24g Cocoa solids
Protein 19.6g 14.32g Cocoa solids
Fats 13.7g 67.1g Brazil nut
Carbs 57.9g 11.74g Cocoa solids
Calories 228kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar 1.75g 2.33g Cocoa solids
Fiber 37g 7.5g Cocoa solids
Calcium 128mg 160mg Brazil nut
Iron 13.86mg 2.43mg Cocoa solids
Magnesium 499mg 376mg Cocoa solids
Phosphorus 734mg 725mg Cocoa solids
Potassium 1524mg 659mg Cocoa solids
Sodium 21mg 3mg Brazil nut
Zinc 6.81mg 4.06mg Cocoa solids
Copper 3.788mg 1.743mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 0.1mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.078mg 0.617mg Brazil nut
Vitamin B2 0.241mg 0.035mg Cocoa solids
Vitamin B3 2.185mg 0.295mg Cocoa solids
Vitamin B5 0.254mg 0.184mg Cocoa solids
Vitamin B6 0.118mg 0.101mg Cocoa solids
Folate 32µg 22µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 0µg Cocoa solids
Tryptophan 0.293mg 0.135mg Cocoa solids
Threonine 0.776mg 0.365mg Cocoa solids
Isoleucine 0.76mg 0.518mg Cocoa solids
Leucine 1.189mg 1.19mg Brazil nut
Lysine 0.983mg 0.49mg Cocoa solids
Methionine 0.202mg 1.124mg Brazil nut
Phenylalanine 0.941mg 0.639mg Cocoa solids
Valine 1.177mg 0.76mg Cocoa solids
Histidine 0.339mg 0.409mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 8.07g 16.134g Cocoa solids
Monounsaturated Fat 4.57g 23.879g Brazil nut
Polyunsaturated fat 0.44g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Cocoa solids
28
Brazil nut
Mineral Summary Score
352
Cocoa solids
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
118%
Cocoa solids
86%
Brazil nut
Carbohydrates
58%
Cocoa solids
12%
Brazil nut
Fats
63%
Cocoa solids
310%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 8.064g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 14)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.