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  6. Cocoa solids vs. Olive

Cocoa solids vs. Olive — In-Depth Nutrition Comparison

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How are cocoa solids and olive different?

  • Cocoa solids are higher than olive in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 393% more than olive.
  • Cocoa solids contain 245 times more phosphorus than olive. Cocoa solids contain 734mg of phosphorus, while olive contains 3mg.
  • Olive is lower in saturated fat.

Cocoa, dry powder, unsweetened and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Cocoa solids vs Olive 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%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +12375%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +18950%
Contains more IronIron +320%
Contains more CopperCopper +1409.2%
Contains more ZincZinc +2995.5%
Contains more PhosphorusPhosphorus +24366.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +19085%
Contains more SeleniumSelenium +1488.9%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5805.4%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +1211.1%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +16.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Olive DV% diff.
Copper 3.788mg 0.251mg 393%
Manganese 3.837mg 0.02mg 166%
Fiber 37g 3.2g 135%
Iron 13.86mg 3.3mg 132%
Magnesium 499mg 4mg 118%
Phosphorus 734mg 3mg 104%
Zinc 6.81mg 0.22mg 60%
Caffeine 230mg 0mg 58%
Potassium 1524mg 8mg 45%
Protein 19.6g 0.84g 38%
Sodium 21mg 735mg 31%
Saturated fat 8.07g 1.415g 30%
Selenium 14.3µg 0.9µg 24%
Vitamin B2 0.241mg 0mg 19%
Carbs 57.9g 6.26g 17%
Vitamin B3 2.185mg 0.037mg 13%
Vitamin E 0.1mg 1.65mg 10%
Vitamin B6 0.118mg 0.009mg 8%
Folate 32µg 0µg 8%
Monounsaturated fat 4.57g 7.888g 8%
Calories 228kcal 115kcal 6%
Vitamin B1 0.078mg 0.003mg 6%
Fats 13.7g 10.68g 5%
Vitamin B5 0.254mg 0.015mg 5%
Calcium 128mg 88mg 4%
Polyunsaturated fat 0.44g 0.911g 3%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin K 2.5µg 1.4µg 1%
Net carbs 20.9g 3.06g N/A
Sugar 1.75g 0g N/A
Choline 12mg 10.3mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0.026mg 0%
Isoleucine 0.76mg 0.031mg 0%
Leucine 1.189mg 0.05mg 0%
Lysine 0.983mg 0.032mg 0%
Methionine 0.202mg 0.012mg 0%
Phenylalanine 0.941mg 0.029mg 0%
Valine 1.177mg 0.038mg 0%
Histidine 0.339mg 0.023mg 0%

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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2233.3%
Contains more FatsFats +28.3%
Contains more CarbsCarbs +824.9%
Contains more OtherOther +160.1%
Contains more WaterWater +2566.3%

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +72.6%
Contains more Poly. FatPolyunsaturated fat +107%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.