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  6. Cocoa solids vs. Pomegranate

Cocoa solids vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between cocoa solids and pomegranate

  • Pomegranate contains less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium than cocoa solids.
  • Cocoa solids' daily need coverage for copper is 403% higher.
  • Pomegranate contains 67 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while pomegranate contains 0.12g.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Pomegranates, raw.

Infographic

Cocoa solids vs Pomegranate infographic
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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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +4058.3%
Contains more CalciumCalcium +1180%
Contains more PotassiumPotassium +545.8%
Contains more IronIron +4520%
Contains more CopperCopper +2297.5%
Contains more ZincZinc +1845.7%
Contains more PhosphorusPhosphorus +1938.9%
Contains more ManganeseManganese +3124.4%
Contains more SeleniumSelenium +2760%
Contains less SodiumSodium -85.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +354.7%
Contains more Vitamin B3Vitamin B3 +645.7%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more CholineCholine +57.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin KVitamin K +556%
Contains more FolateFolate +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Pomegranate DV% diff.
Copper 3.788mg 0.158mg 403%
Iron 13.86mg 0.3mg 170%
Manganese 3.837mg 0.119mg 162%
Fiber 37g 4g 132%
Magnesium 499mg 12mg 116%
Phosphorus 734mg 36mg 100%
Zinc 6.81mg 0.35mg 59%
Caffeine 230mg 0mg 58%
Potassium 1524mg 236mg 38%
Saturated fat 8.07g 0.12g 36%
Protein 19.6g 1.67g 36%
Selenium 14.3µg 0.5µg 25%
Fats 13.7g 1.17g 19%
Vitamin B2 0.241mg 0.053mg 14%
Carbs 57.9g 18.7g 13%
Vitamin B3 2.185mg 0.293mg 12%
Calcium 128mg 10mg 12%
Vitamin K 2.5µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Monounsaturated fat 4.57g 0.093g 11%
Calories 228kcal 83kcal 7%
Vitamin B6 0.118mg 0.075mg 3%
Vitamin E 0.1mg 0.6mg 3%
Vitamin B5 0.254mg 0.377mg 2%
Folate 32µg 38µg 2%
Polyunsaturated fat 0.44g 0.079g 2%
Vitamin B1 0.078mg 0.067mg 1%
Choline 12mg 7.6mg 1%
Sodium 21mg 3mg 1%
Net carbs 20.9g 14.7g N/A
Sugar 1.75g 13.67g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1073.7%
Contains more FatsFats +1070.9%
Contains more CarbsCarbs +209.6%
Contains more OtherOther +994.3%
Contains more WaterWater +2497.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +4814%
Contains more Poly. FatPolyunsaturated fat +457%
Contains less Sat. FatSaturated fat -98.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.