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Cocoa solids vs. Hazelnut — In-Depth Nutrition Comparison

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A recap on differences between Cocoa solids and Hazelnut

  • Cocoa solids have more Copper, Iron, Fiber, Magnesium, Phosphorus, and Zinc, however, Hazelnut is higher in Manganese, Vitamin E , Vitamin B1, and Vitamin B6.
  • Cocoa solids covers your daily Copper needs 229% more than Hazelnut.
  • Hazelnut contains 4 times less Fiber than Cocoa solids. Cocoa solids contain 37g of Fiber, while Hazelnut contains 9.7g.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Nuts, hazelnuts or filberts.

Infographic

Cocoa solids vs Hazelnut 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.
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +206.1%
Contains more CalciumCalcium +12.3%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +194.9%
Contains more CopperCopper +119.6%
Contains more ZincZinc +178%
Contains more PhosphorusPhosphorus +153.1%
Contains more SeleniumSelenium +495.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +60.9%

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.
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +14930%
Contains more Vitamin B1Vitamin B1 +724.4%
Contains more Vitamin B5Vitamin B5 +261.4%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin KVitamin K +468%
Contains more FolateFolate +253.1%
Contains more CholineCholine +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +31.1%
Contains more CarbsCarbs +246.7%
Contains more OtherOther +153.3%
Contains more FatsFats +343.4%
Contains more WaterWater +77%

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -44.7%
Contains more Mono. FatMonounsaturated Fat +898.9%
Contains more Poly. FatPolyunsaturated fat +1700%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Hazelnut Opinion
Calories 228kcal 628kcal Hazelnut
Protein 19.6g 14.95g Cocoa solids
Fats 13.7g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 20.9g 7g Cocoa solids
Carbs 57.9g 16.7g Cocoa solids
Magnesium 499mg 163mg Cocoa solids
Calcium 128mg 114mg Cocoa solids
Potassium 1524mg 680mg Cocoa solids
Iron 13.86mg 4.7mg Cocoa solids
Sugar 1.75g 4.34g Cocoa solids
Fiber 37g 9.7g Cocoa solids
Copper 3.788mg 1.725mg Cocoa solids
Zinc 6.81mg 2.45mg Cocoa solids
Starch 0.48g Hazelnut
Phosphorus 734mg 290mg Cocoa solids
Sodium 21mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.1mg 15.03mg Hazelnut
Manganese 3.837mg 6.175mg Hazelnut
Selenium 14.3µg 2.4µg Cocoa solids
Vitamin B1 0.078mg 0.643mg Hazelnut
Vitamin B2 0.241mg 0.113mg Cocoa solids
Vitamin B3 2.185mg 1.8mg Cocoa solids
Vitamin B5 0.254mg 0.918mg Hazelnut
Vitamin B6 0.118mg 0.563mg Hazelnut
Vitamin K 2.5µg 14.2µg Hazelnut
Folate 32µg 113µg Hazelnut
Choline 12mg 45.6mg Hazelnut
Saturated Fat 8.07g 4.464g Hazelnut
Monounsaturated Fat 4.57g 45.652g Hazelnut
Polyunsaturated fat 0.44g 7.92g Hazelnut
Tryptophan 0.293mg 0.193mg Cocoa solids
Threonine 0.776mg 0.497mg Cocoa solids
Isoleucine 0.76mg 0.545mg Cocoa solids
Leucine 1.189mg 1.063mg Cocoa solids
Lysine 0.983mg 0.42mg Cocoa solids
Methionine 0.202mg 0.221mg Hazelnut
Phenylalanine 0.941mg 0.663mg Cocoa solids
Valine 1.177mg 0.701mg Cocoa solids
Histidine 0.339mg 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Cocoa solids
67%
Hazelnut
Minerals Daily Need Coverage Score
339%
Cocoa solids
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 3.606g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.59g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.8)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.