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  6. Cocoa solids vs. Orange

Cocoa solids vs. Orange — In-Depth Nutrition Comparison

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A recap on the differences between cocoa solids and oranges

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, oranges are higher in vitamin C.
  • Cocoa solids cover your daily copper needs 416% more than oranges.
  • Oranges contain 538 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while oranges contain 0.015g.
  • The glycemic index of oranges is higher.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Oranges, raw, all commercial varieties.

Infographic

Cocoa solids vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +4890%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +742%
Contains more IronIron +13760%
Contains more CopperCopper +8317.8%
Contains more ZincZinc +9628.6%
Contains more PhosphorusPhosphorus +5142.9%
Contains more ManganeseManganese +15248%
Contains more SeleniumSelenium +2760%
Contains less SodiumSodium -100%

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +502.5%
Contains more Vitamin B3Vitamin B3 +674.8%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +42.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Orange DV% diff.
Copper 3.788mg 0.045mg 416%
Iron 13.86mg 0.1mg 172%
Manganese 3.837mg 0.025mg 166%
Fiber 37g 2.4g 138%
Magnesium 499mg 10mg 116%
Phosphorus 734mg 14mg 103%
Zinc 6.81mg 0.07mg 61%
Vitamin C 0mg 53.2mg 59%
Caffeine 230mg 0mg 58%
Potassium 1524mg 181mg 40%
Saturated fat 8.07g 0.015g 37%
Protein 19.6g 0.94g 37%
Selenium 14.3µg 0.5µg 25%
Fats 13.7g 0.12g 21%
Carbs 57.9g 11.75g 15%
Vitamin B2 0.241mg 0.04mg 15%
Vitamin B3 2.185mg 0.282mg 12%
Monounsaturated fat 4.57g 0.023g 11%
Calories 228kcal 47kcal 9%
Calcium 128mg 40mg 9%
Vitamin B6 0.118mg 0.06mg 4%
Polyunsaturated fat 0.44g 0.025g 3%
Vitamin K 2.5µg 0µg 2%
Vitamin A 0µg 11µg 1%
Choline 12mg 8.4mg 1%
Vitamin E 0.1mg 0.18mg 1%
Folate 32µg 30µg 1%
Sodium 21mg 0mg 1%
Vitamin B1 0.078mg 0.087mg 1%
Net carbs 20.9g 9.35g N/A
Sugar 1.75g 9.35g N/A
Vitamin B5 0.254mg 0.25mg 0%
Tryptophan 0.293mg 0.009mg 0%
Threonine 0.776mg 0.015mg 0%
Isoleucine 0.76mg 0.025mg 0%
Leucine 1.189mg 0.023mg 0%
Lysine 0.983mg 0.047mg 0%
Methionine 0.202mg 0.02mg 0%
Phenylalanine 0.941mg 0.031mg 0%
Valine 1.177mg 0.04mg 0%
Histidine 0.339mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1985.1%
Contains more FatsFats +11316.7%
Contains more CarbsCarbs +392.8%
Contains more OtherOther +1218.2%
Contains more WaterWater +2791.7%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +19769.6%
Contains more Poly. FatPolyunsaturated fat +1660%
Contains less Sat. FatSaturated fat -99.8%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.