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Cocoa solids vs. Pasta — In-Depth Nutrition Comparison

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How are cocoa solids and pasta different?

  • Cocoa solids have more copper, iron, manganese, magnesium, phosphorus, zinc, potassium, and calcium than pasta.
  • Daily need coverage for copper for cocoa solids is 411% higher.
  • Cocoa solids contain 64 times more potassium than pasta. While cocoa solids contain 1524mg of potassium, pasta contains only 24mg.
  • Pasta has less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than pasta (49).

Cocoa, dry powder, unsweetened and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Cocoa solids vs Pasta 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%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +2672.2%
Contains more CalciumCalcium +2033.3%
Contains more PotassiumPotassium +6250%
Contains more IronIron +1115.8%
Contains more CopperCopper +3973.1%
Contains more ZincZinc +1116.1%
Contains more PhosphorusPhosphorus +1065.1%
Contains more ManganeseManganese +1612.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -71.4%

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%
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +247.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +280.6%
Contains more FatsFats +1204.8%
Contains more CarbsCarbs +132.3%
Contains more OtherOther +1771%
Contains more WaterWater +2185.3%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +3585.5%
Contains less Sat. FatSaturated fat -98.1%
~equal in Polyunsaturated fat ~0.429g

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cocoa solids Pasta DV% diff.
Copper 3.788mg 0.093mg 411%
Iron 13.86mg 1.14mg 159%
Manganese 3.837mg 0.224mg 157%
Fiber 37g 148%
Magnesium 499mg 18mg 115%
Phosphorus 734mg 63mg 96%
Caffeine 230mg 58%
Zinc 6.81mg 0.56mg 57%
Potassium 1524mg 24mg 44%
Saturated fat 8.07g 0.15g 36%
Protein 19.6g 5.15g 29%
Selenium 14.3µg 26%
Fats 13.7g 1.05g 19%
Calcium 128mg 6mg 12%
Vitamin B1 0.078mg 0.209mg 11%
Cholesterol 0mg 33mg 11%
Carbs 57.9g 24.93g 11%
Monounsaturated fat 4.57g 0.124g 11%
Folate 32µg 64µg 8%
Vitamin B3 2.185mg 0.992mg 7%
Vitamin B2 0.241mg 0.15mg 7%
Vitamin B6 0.118mg 0.034mg 6%
Vitamin B12 0µg 0.14µg 6%
Calories 228kcal 131kcal 5%
Choline 12mg 2%
Vitamin K 2.5µg 2%
Vitamin A 0µg 6µg 1%
Vitamin E 0.1mg 1%
Sodium 21mg 6mg 1%
Vitamin B5 0.254mg 0.183mg 1%
Net carbs 20.9g 24.93g N/A
Sugar 1.75g N/A
Polyunsaturated fat 0.44g 0.429g 0%
Tryptophan 0.293mg 0.065mg 0%
Threonine 0.776mg 0.134mg 0%
Isoleucine 0.76mg 0.197mg 0%
Leucine 1.189mg 0.348mg 0%
Lysine 0.983mg 0.097mg 0%
Methionine 0.202mg 0.079mg 0%
Phenylalanine 0.941mg 0.247mg 0%
Valine 1.177mg 0.217mg 0%
Histidine 0.339mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
339%
Cocoa solids
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 7.92g)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 25)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.6)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.