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Cocoa solids vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between Cocoa solids and Pistachio?

  • Cocoa solids are richer in Copper, Iron, Manganese, Fiber, Magnesium, Zinc, and Phosphorus, yet Pistachio is richer in Vitamin B6, Vitamin B1, and Vitamin E .
  • Cocoa solids' daily need coverage for Copper is 276% higher.
  • Cocoa solids have 4 times more Magnesium than Pistachio. Cocoa solids have 499mg of Magnesium, while Pistachio has 121mg.

We used Cocoa, dry powder, unsweetened and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Cocoa solids vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +312.4%
Contains more CalciumCalcium +21.9%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +253.6%
Contains more CopperCopper +191.4%
Contains more ZincZinc +209.5%
Contains more PhosphorusPhosphorus +49.8%
Contains more ManganeseManganese +219.8%
Contains more SeleniumSelenium +104.3%
Contains less SodiumSodium -95.2%

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +50.6%
Contains more Vitamin B3Vitamin B3 +68.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2760%
Contains more Vitamin B1Vitamin B1 +1015.4%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +1340.7%
Contains more FolateFolate +59.4%
~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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +113.1%
Contains more OtherOther +94.6%
Contains more FatsFats +230.8%
Contains more WaterWater +45.7%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -26.8%
Contains more Mono. FatMonounsaturated Fat +408.9%
Contains more Poly. FatPolyunsaturated fat +3168.2%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Pistachio Opinion
Calories 228kcal 560kcal Pistachio
Protein 19.6g 20.16g Pistachio
Fats 13.7g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 20.9g 16.57g Cocoa solids
Carbs 57.9g 27.17g Cocoa solids
Magnesium 499mg 121mg Cocoa solids
Calcium 128mg 105mg Cocoa solids
Potassium 1524mg 1025mg Cocoa solids
Iron 13.86mg 3.92mg Cocoa solids
Sugar 1.75g 7.66g Cocoa solids
Fiber 37g 10.6g Cocoa solids
Copper 3.788mg 1.3mg Cocoa solids
Zinc 6.81mg 2.2mg Cocoa solids
Starch 1.67g Pistachio
Phosphorus 734mg 490mg Cocoa solids
Sodium 21mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.1mg 2.86mg Pistachio
Manganese 3.837mg 1.2mg Cocoa solids
Selenium 14.3µg 7µg Cocoa solids
Vitamin B1 0.078mg 0.87mg Pistachio
Vitamin B2 0.241mg 0.16mg Cocoa solids
Vitamin B3 2.185mg 1.3mg Cocoa solids
Vitamin B5 0.254mg 0.52mg Pistachio
Vitamin B6 0.118mg 1.7mg Pistachio
Vitamin K 2.5µg Cocoa solids
Folate 32µg 51µg Pistachio
Choline 12mg Cocoa solids
Saturated Fat 8.07g 5.907g Pistachio
Monounsaturated Fat 4.57g 23.257g Pistachio
Polyunsaturated fat 0.44g 14.38g Pistachio
Tryptophan 0.293mg 0.251mg Cocoa solids
Threonine 0.776mg 0.684mg Cocoa solids
Isoleucine 0.76mg 0.917mg Pistachio
Leucine 1.189mg 1.604mg Pistachio
Lysine 0.983mg 1.138mg Pistachio
Methionine 0.202mg 0.36mg Pistachio
Phenylalanine 0.941mg 1.092mg Pistachio
Valine 1.177mg 1.249mg Pistachio
Histidine 0.339mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
339%
Cocoa solids
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 2.163g)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.91g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 4)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
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)
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

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.