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  6. Cocoa solids vs. Pea raw

Cocoa solids vs. Pea raw — In-Depth Nutrition Comparison

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How are cocoa solids and pea raw different?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, pea raw is richer in vitamin C.
  • Daily need coverage for copper for cocoa solids is 401% higher.
  • Cocoa solids contain 114 times more saturated fat than pea raw. While cocoa solids contain 8.07g of saturated fat, pea raw contains only 0.071g.
  • Cocoa solids have a lower glycemic index (24) than pea raw (54).

Cocoa, dry powder, unsweetened and Peas, green, raw are the varieties used in this article.

Infographic

Cocoa solids vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +1412.1%
Contains more CalciumCalcium +412%
Contains more PotassiumPotassium +524.6%
Contains more IronIron +842.9%
Contains more CopperCopper +2052.3%
Contains more ZincZinc +449.2%
Contains more PhosphorusPhosphorus +579.6%
Contains more ManganeseManganese +835.9%
Contains more SeleniumSelenium +694.4%
Contains less SodiumSodium -76.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B2Vitamin B2 +82.6%
Contains more Vitamin B5Vitamin B5 +144.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B1Vitamin B1 +241%
Contains more Vitamin B6Vitamin B6 +43.2%
Contains more Vitamin KVitamin K +892%
Contains more FolateFolate +103.1%
Contains more CholineCholine +136.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Pea raw DV% diff.
Copper 3.788mg 0.176mg 401%
Iron 13.86mg 1.47mg 155%
Manganese 3.837mg 0.41mg 149%
Fiber 37g 5.7g 125%
Magnesium 499mg 33mg 111%
Phosphorus 734mg 108mg 89%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.24mg 51%
Vitamin C 0mg 40mg 44%
Potassium 1524mg 244mg 38%
Saturated fat 8.07g 0.071g 36%
Protein 19.6g 5.42g 28%
Selenium 14.3µg 1.8µg 23%
Fats 13.7g 0.4g 20%
Vitamin K 2.5µg 24.8µg 19%
Vitamin B1 0.078mg 0.266mg 16%
Carbs 57.9g 14.45g 14%
Monounsaturated fat 4.57g 0.035g 11%
Calcium 128mg 25mg 10%
Folate 32µg 65µg 8%
Vitamin B2 0.241mg 0.132mg 8%
Calories 228kcal 81kcal 7%
Vitamin B6 0.118mg 0.169mg 4%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.254mg 0.104mg 3%
Choline 12mg 28.4mg 3%
Polyunsaturated fat 0.44g 0.187g 2%
Vitamin B3 2.185mg 2.09mg 1%
Sodium 21mg 5mg 1%
Net carbs 20.9g 8.75g N/A
Sugar 1.75g 5.67g N/A
Vitamin E 0.1mg 0.13mg 0%
Tryptophan 0.293mg 0.037mg 0%
Threonine 0.776mg 0.203mg 0%
Isoleucine 0.76mg 0.195mg 0%
Leucine 1.189mg 0.323mg 0%
Lysine 0.983mg 0.317mg 0%
Methionine 0.202mg 0.082mg 0%
Phenylalanine 0.941mg 0.2mg 0%
Valine 1.177mg 0.235mg 0%
Histidine 0.339mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +261.6%
Contains more FatsFats +3325%
Contains more CarbsCarbs +300.7%
Contains more OtherOther +566.7%
Contains more WaterWater +2528.7%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +12957.1%
Contains more Poly. FatPolyunsaturated fat +135.3%
Contains less Sat. FatSaturated fat -99.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.