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Cocoa solids vs. Peanut — In-Depth Nutrition Comparison

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Important differences between Cocoa solids and Peanut

  • Cocoa solids have more Copper, Iron, Fiber, Manganese, Magnesium, and Phosphorus, however, Peanut have more Vitamin B3, Vitamin E , Folate, and Vitamin B1.
  • Cocoa solids' daily need coverage for Copper is 294% more.
  • Cocoa solids have 4 times more Fiber than Peanut. Cocoa solids have 37g of Fiber, while Peanut has 8.5g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Peanuts, all types, raw.

Infographic

Cocoa solids vs Peanut 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%
Peanut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +197%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +116.2%
Contains more IronIron +202.6%
Contains more CopperCopper +231.1%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +95.2%
Contains more ManganeseManganese +98.4%
Contains more SeleniumSelenium +98.6%
Contains less SodiumSodium -14.3%

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%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +8230%
Contains more Vitamin B1Vitamin B1 +720.5%
Contains more Vitamin B3Vitamin B3 +452.2%
Contains more Vitamin B5Vitamin B5 +595.7%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more FolateFolate +650%
Contains more CholineCholine +337.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +259%
Contains more OtherOther +148.9%
Contains more ProteinProtein +31.6%
Contains more FatsFats +259.4%
Contains more WaterWater +116.7%

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
Peanut
3
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -22.2%
Contains more Mono. FatMonounsaturated Fat +434.5%
Contains more Poly. FatPolyunsaturated fat +3435.9%

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 Peanut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Peanut Opinion
Calories 228kcal 567kcal Peanut
Protein 19.6g 25.8g Peanut
Fats 13.7g 49.24g Peanut
Net carbs 20.9g 7.63g Cocoa solids
Carbs 57.9g 16.13g Cocoa solids
Magnesium 499mg 168mg Cocoa solids
Calcium 128mg 92mg Cocoa solids
Potassium 1524mg 705mg Cocoa solids
Iron 13.86mg 4.58mg Cocoa solids
Sugar 1.75g 4.72g Cocoa solids
Fiber 37g 8.5g Cocoa solids
Copper 3.788mg 1.144mg Cocoa solids
Zinc 6.81mg 3.27mg Cocoa solids
Phosphorus 734mg 376mg Cocoa solids
Sodium 21mg 18mg Peanut
Vitamin E 0.1mg 8.33mg Peanut
Manganese 3.837mg 1.934mg Cocoa solids
Selenium 14.3µg 7.2µg Cocoa solids
Vitamin B1 0.078mg 0.64mg Peanut
Vitamin B2 0.241mg 0.135mg Cocoa solids
Vitamin B3 2.185mg 12.066mg Peanut
Vitamin B5 0.254mg 1.767mg Peanut
Vitamin B6 0.118mg 0.348mg Peanut
Vitamin K 2.5µg 0µg Cocoa solids
Folate 32µg 240µg Peanut
Choline 12mg 52.5mg Peanut
Saturated Fat 8.07g 6.279g Peanut
Monounsaturated Fat 4.57g 24.426g Peanut
Polyunsaturated fat 0.44g 15.558g Peanut
Tryptophan 0.293mg 0.25mg Cocoa solids
Threonine 0.776mg 0.883mg Peanut
Isoleucine 0.76mg 0.907mg Peanut
Leucine 1.189mg 1.672mg Peanut
Lysine 0.983mg 0.926mg Cocoa solids
Methionine 0.202mg 0.317mg Peanut
Phenylalanine 0.941mg 1.377mg Peanut
Valine 1.177mg 1.082mg Cocoa solids
Histidine 0.339mg 0.652mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
339%
Cocoa solids
131%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.791g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.97g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.4)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.