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  6. Cocoa solids vs. Potato

Cocoa solids vs. Potato — In-Depth Nutrition Comparison

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What are the differences between cocoa solids and potatoes?

  • Cocoa solids are richer than potatoes in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids' daily need coverage for copper is 409% more.
  • Cocoa solids have 323 times more saturated fat than potatoes. While cocoa solids have 8.07g of saturated fat, potatoes have only 0.025g.
  • The glycemic index of cocoa solids is lower.

We used Cocoa, dry powder, unsweetened and Potatoes, flesh, and skin, raw types in this article.

Infographic

Cocoa solids vs Potato 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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +2069.6%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +258.6%
Contains more IronIron +1611.1%
Contains more CopperCopper +3343.6%
Contains more ZincZinc +2170%
Contains more PhosphorusPhosphorus +1187.7%
Contains more ManganeseManganese +1818.5%
Contains more SeleniumSelenium +3475%
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%
Potato
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +653.1%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +113.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +152.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Cocoa solids Potato DV% diff.
Copper 3.788mg 0.11mg 409%
Iron 13.86mg 0.81mg 163%
Manganese 3.837mg 0.2mg 158%
Fiber 37g 2.1g 140%
Magnesium 499mg 23mg 113%
Phosphorus 734mg 57mg 97%
Zinc 6.81mg 0.3mg 59%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.025g 37%
Protein 19.6g 2.05g 35%
Potassium 1524mg 425mg 32%
Selenium 14.3µg 0.4µg 25%
Vitamin C 0mg 19.7mg 22%
Fats 13.7g 0.09g 21%
Vitamin B2 0.241mg 0.032mg 16%
Vitamin B6 0.118mg 0.298mg 14%
Carbs 57.9g 17.49g 13%
Calcium 128mg 12mg 12%
Monounsaturated fat 4.57g 0.002g 11%
Calories 228kcal 77kcal 8%
Vitamin B3 2.185mg 1.061mg 7%
Starch 15.29g 6%
Folate 32µg 15µg 4%
Polyunsaturated fat 0.44g 0.042g 3%
Vitamin E 0.1mg 0.01mg 1%
Vitamin B5 0.254mg 0.295mg 1%
Sodium 21mg 6mg 1%
Net carbs 20.9g 15.39g N/A
Sugar 1.75g 0.82g N/A
Vitamin B1 0.078mg 0.081mg 0%
Vitamin K 2.5µg 2µg 0%
Choline 12mg 12.1mg 0%
Tryptophan 0.293mg 0.021mg 0%
Threonine 0.776mg 0.067mg 0%
Isoleucine 0.76mg 0.066mg 0%
Leucine 1.189mg 0.098mg 0%
Lysine 0.983mg 0.107mg 0%
Methionine 0.202mg 0.032mg 0%
Phenylalanine 0.941mg 0.081mg 0%
Valine 1.177mg 0.103mg 0%
Histidine 0.339mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +856.1%
Contains more FatsFats +15122.2%
Contains more CarbsCarbs +231%
Contains more OtherOther +417.9%
Contains more WaterWater +2541.7%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +228400%
Contains more Poly. FatPolyunsaturated fat +947.6%
Contains less Sat. FatSaturated fat -99.7%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.