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  6. Cocoa solids vs. Pistachio

Cocoa solids vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and pistachios?

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, zinc, and phosphorus, yet pistachios are 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 pistachios. Cocoa solids have 499mg of magnesium, while pistachios have 121mg.

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

Infographic

Cocoa solids vs Pistachio 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.
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% 8.7% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Cocoa solids Pistachio DV% diff.
Copper 3.788mg 1.3mg 276%
Iron 13.86mg 3.92mg 124%
Vitamin B6 0.118mg 1.7mg 122%
Manganese 3.837mg 1.2mg 115%
Fiber 37g 10.6g 106%
Polyunsaturated fat 0.44g 14.38g 93%
Magnesium 499mg 121mg 90%
Vitamin B1 0.078mg 0.87mg 66%
Caffeine 230mg 0mg 58%
Fats 13.7g 45.32g 49%
Monounsaturated fat 4.57g 23.257g 47%
Zinc 6.81mg 2.2mg 42%
Phosphorus 734mg 490mg 35%
Vitamin E 0.1mg 2.86mg 18%
Calories 228kcal 560kcal 17%
Potassium 1524mg 1025mg 15%
Selenium 14.3µg 7µg 13%
Carbs 57.9g 27.17g 10%
Saturated fat 8.07g 5.907g 10%
Vitamin B3 2.185mg 1.3mg 6%
Vitamin B2 0.241mg 0.16mg 6%
Vitamin C 0mg 5.6mg 6%
Vitamin B5 0.254mg 0.52mg 5%
Folate 32µg 51µg 5%
Vitamin A 0µg 26µg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Calcium 128mg 105mg 2%
Sodium 21mg 1mg 1%
Starch 1.67g 1%
Protein 19.6g 20.16g 1%
Net carbs 20.9g 16.57g N/A
Sugar 1.75g 7.66g N/A
Tryptophan 0.293mg 0.251mg 0%
Threonine 0.776mg 0.684mg 0%
Isoleucine 0.76mg 0.917mg 0%
Leucine 1.189mg 1.604mg 0%
Lysine 0.983mg 1.138mg 0%
Methionine 0.202mg 0.36mg 0%
Phenylalanine 0.941mg 1.092mg 0%
Valine 1.177mg 1.249mg 0%
Histidine 0.339mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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%

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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.