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Cocoa solids vs Rye - In-Depth Nutrition Comparison

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What are the differences between Cocoa solids and Rye?

  • Cocoa solids are higher in Copper, Iron, Magnesium, Fiber, Phosphorus, Manganese, Zinc, and Potassium, yet Rye is higher in Vitamin B5.
  • Cocoa solids' daily need coverage for Copper is 380% more.
  • Cocoa solids have 41 times more Saturated Fat than Rye. While Cocoa solids have 8.07g of Saturated Fat, Rye has only 0.197g.

We used Cocoa, dry powder, unsweetened and Rye grain types in this article.

Infographic

Cocoa solids vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rye
Contains more Iron +427%
Contains more Calcium +433.3%
Contains more Potassium +198.8%
Contains more Magnesium +353.6%
Contains more Copper +932.2%
Contains more Zinc +157%
Contains more Phosphorus +121.1%
Contains less Sodium -90.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +427%
Contains more Calcium +433.3%
Contains more Potassium +198.8%
Contains more Magnesium +353.6%
Contains more Copper +932.2%
Contains more Zinc +157%
Contains more Phosphorus +121.1%
Contains less Sodium -90.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Rye
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B5 +473.2%
Contains more Vitamin B6 +149.2%
Contains more Vitamin K +136%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.251
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B5 +473.2%
Contains more Vitamin B6 +149.2%
Contains more Vitamin K +136%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.251

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Cocoa solids
36
Rye
Mineral Summary Score
352
Cocoa solids
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
118%
Cocoa solids
62%
Rye
Carbohydrates
58%
Cocoa solids
76%
Rye
Fats
63%
Cocoa solids
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cocoa solids Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 7.873g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 10)
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)

All nutrients comparison - raw data values

Nutrient Cocoa solids Rye Opinion
Calories 228 338 Rye
Protein 19.6 10.34 Cocoa solids
Fats 13.7 1.63 Cocoa solids
Vitamin C 0 0
Carbs 57.9 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 2.63 Cocoa solids
Calcium 128 24 Cocoa solids
Potassium 1524 510 Cocoa solids
Magnesium 499 110 Cocoa solids
Sugar 1.75 0.98 Rye
Fiber 37 15.1 Cocoa solids
Copper 3.788 0.367 Cocoa solids
Zinc 6.81 2.65 Cocoa solids
Starch
Phosphorus 734 332 Cocoa solids
Sodium 21 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.1 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.078 0.316 Rye
Vitamin B2 0.241 0.251 Rye
Vitamin B3 2.185 4.27 Rye
Vitamin B5 0.254 1.456 Rye
Vitamin B6 0.118 0.294 Rye
Vitamin B12 0 0
Vitamin K 2.5 5.9 Rye
Folate 32 38 Rye
Trans Fat 0 Cocoa solids
Saturated Fat 8.07 0.197 Rye
Monounsaturated Fat 4.57 0.208 Cocoa solids
Polyunsaturated fat 0.44 0.767 Rye
Tryptophan 0.293 0.108 Cocoa solids
Threonine 0.776 0.289 Cocoa solids
Isoleucine 0.76 0.208 Cocoa solids
Leucine 1.189 0.563 Cocoa solids
Lysine 0.983 0.286 Cocoa solids
Methionine 0.202 0.153 Cocoa solids
Phenylalanine 0.941 0.435 Cocoa solids
Valine 1.177 0.317 Cocoa solids
Histidine 0.339 0.189 Cocoa solids
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.