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  6. Cocoa solids vs. Porridge

Cocoa solids vs. Porridge — In-Depth Nutrition Comparison

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How are cocoa solids and porridge different?

  • Cocoa solids are higher than porridge in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily need for copper, 416% more than porridge.
  • Porridge is lower in saturated fat.
  • Porridge has a higher glycemic index (66) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Cocoa solids vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +9880%
Contains more CalciumCalcium +47.1%
Contains more PotassiumPotassium +9425%
Contains more IronIron +270.6%
Contains more CopperCopper +9370%
Contains more ZincZinc +5138.5%
Contains more PhosphorusPhosphorus +4793.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +410.7%
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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +320.2%
Contains more Vitamin B5Vitamin B5 +257.7%
Contains more Vitamin B6Vitamin B6 +807.7%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Porridge DV% diff.
Copper 3.788mg 0.04mg 416%
Manganese 3.837mg 0mg 167%
Fiber 37g 0.5g 146%
Iron 13.86mg 3.74mg 127%
Magnesium 499mg 5mg 118%
Phosphorus 734mg 15mg 103%
Zinc 6.81mg 0.13mg 61%
Caffeine 230mg 0mg 58%
Potassium 1524mg 16mg 44%
Saturated fat 8.07g 0.033g 37%
Protein 19.6g 1.44g 36%
Fats 13.7g 0.21g 21%
Selenium 14.3µg 2.8µg 21%
Vitamin B2 0.241mg 0.025mg 17%
Carbs 57.9g 10.52g 16%
Monounsaturated fat 4.57g 0.028g 11%
Vitamin B3 2.185mg 0.52mg 10%
Calories 228kcal 50kcal 9%
Vitamin B6 0.118mg 0.013mg 8%
Folate 32µg 12µg 5%
Calcium 128mg 87mg 4%
Vitamin B5 0.254mg 0.071mg 4%
Polyunsaturated fat 0.44g 0.114g 2%
Vitamin B1 0.078mg 0.055mg 2%
Vitamin K 2.5µg 0.1µg 2%
Choline 12mg 2%
Sodium 21mg 6mg 1%
Vitamin E 0.1mg 0.02mg 1%
Net carbs 20.9g 10.02g N/A
Sugar 1.75g 0.03g N/A
Tryptophan 0.293mg 0.02mg 0%
Threonine 0.776mg 0.045mg 0%
Isoleucine 0.76mg 0.063mg 0%
Leucine 1.189mg 0.11mg 0%
Lysine 0.983mg 0.037mg 0%
Methionine 0.202mg 0.027mg 0%
Phenylalanine 0.941mg 0.078mg 0%
Valine 1.177mg 0.07mg 0%
Histidine 0.339mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1261.1%
Contains more FatsFats +6423.8%
Contains more CarbsCarbs +450.4%
Contains more OtherOther +2536.4%
Contains more WaterWater +2820.3%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +16221.4%
Contains more Poly. FatPolyunsaturated fat +286%
Contains less Sat. FatSaturated fat -99.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.