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Cocoa solids vs. Raisin — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and raisins

  • Raisins have less copper, manganese, iron, fiber, magnesium, phosphorus, zinc, selenium, and potassium than cocoa solids.
  • Cocoa solids cover your daily need for copper, 386% more than raisins.
  • Cocoa solids have 139 times more saturated fat than raisins. While cocoa solids have 8.07g of saturated fat, raisins have only 0.058g.
  • The glycemic index of raisins is higher.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Raisins, seedless.

Infographic

Cocoa solids vs Raisin 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%
Raisin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +637.2%
Contains more CopperCopper +1091.2%
Contains more ZincZinc +2995.5%
Contains more PhosphorusPhosphorus +626.7%
Contains more ManganeseManganese +1183.3%
Contains more SeleniumSelenium +2283.3%
Contains less SodiumSodium -47.6%

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%
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +185.2%
Contains more Vitamin B5Vitamin B5 +167.4%
Contains more FolateFolate +540%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.1mg

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
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +538.4%
Contains more FatsFats +2878.3%
Contains more OtherOther +211.8%
Contains more CarbsCarbs +36.8%
Contains more WaterWater +414.3%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +8860.8%
Contains more Poly. FatPolyunsaturated fat +1089.2%
Contains less Sat. FatSaturated fat -99.3%

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 Raisin
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Raisin DV% diff.
Copper 3.788mg 0.318mg 386%
Manganese 3.837mg 0.299mg 154%
Iron 13.86mg 1.88mg 150%
Fiber 37g 3.7g 133%
Magnesium 499mg 32mg 111%
Phosphorus 734mg 101mg 90%
Zinc 6.81mg 0.22mg 60%
Caffeine 230mg 0mg 58%
Fructose 29.68g 37%
Saturated fat 8.07g 0.058g 36%
Protein 19.6g 3.07g 33%
Selenium 14.3µg 0.6µg 25%
Potassium 1524mg 749mg 23%
Fats 13.7g 0.46g 20%
Monounsaturated fat 4.57g 0.051g 11%
Vitamin B2 0.241mg 0.125mg 9%
Vitamin B3 2.185mg 0.766mg 9%
Calcium 128mg 50mg 8%
Folate 32µg 5µg 7%
Carbs 57.9g 79.18g 7%
Vitamin B6 0.118mg 0.174mg 4%
Calories 228kcal 299kcal 4%
Vitamin B5 0.254mg 0.095mg 3%
Polyunsaturated fat 0.44g 0.037g 3%
Vitamin C 0mg 2.3mg 3%
Vitamin B1 0.078mg 0.106mg 2%
Vitamin K 2.5µg 3.5µg 1%
Starch 2.7g 1%
Net carbs 20.9g 75.48g N/A
Sugar 1.75g 59.19g N/A
Sodium 21mg 11mg 0%
Vitamin E 0.1mg 0.12mg 0%
Choline 12mg 11.1mg 0%
Tryptophan 0.293mg 0.05mg 0%
Threonine 0.776mg 0.077mg 0%
Isoleucine 0.76mg 0.057mg 0%
Leucine 1.189mg 0.096mg 0%
Lysine 0.983mg 0.084mg 0%
Methionine 0.202mg 0.021mg 0%
Phenylalanine 0.941mg 0.065mg 0%
Valine 1.177mg 0.083mg 0%
Histidine 0.339mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Raisin
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
11%
Raisin
Minerals Daily Need Coverage Score
339%
Cocoa solids
37%
Raisin

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 8.012g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 57.44g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 40)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.