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  6. Cocoa solids vs. Sauerkraut

Cocoa solids vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between cocoa solids and sauerkraut

  • Cocoa solids are richer than sauerkraut in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for cocoa solids is 410% higher.
  • Cocoa solids contain 237 times more saturated fat than sauerkraut. Cocoa solids contain 8.07g of saturated fat, while sauerkraut contains 0.034g.

Food types used in this article are Cocoa, dry powder, unsweetened and Sauerkraut, canned, solids and liquids.

Infographic

Cocoa solids vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +3738.5%
Contains more CalciumCalcium +326.7%
Contains more PotassiumPotassium +796.5%
Contains more IronIron +842.9%
Contains more CopperCopper +3845.8%
Contains more ZincZinc +3484.2%
Contains more PhosphorusPhosphorus +3570%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2441.1%
Contains more SeleniumSelenium +2283.3%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +995.5%
Contains more Vitamin B3Vitamin B3 +1428%
Contains more Vitamin B5Vitamin B5 +173.1%
Contains more FolateFolate +33.3%
Contains more CholineCholine +15.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more Vitamin KVitamin K +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +2053.8%
Contains more FatsFats +9685.7%
Contains more CarbsCarbs +1252.8%
Contains more OtherOther +169.8%
Contains more WaterWater +2984%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +35053.8%
Contains more Poly. FatPolyunsaturated fat +556.7%
Contains less Sat. FatSaturated fat -99.6%

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 Sauerkraut
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sauerkraut DV% diff.
Copper 3.788mg 0.096mg 410%
Manganese 3.837mg 0.151mg 160%
Iron 13.86mg 1.47mg 155%
Fiber 37g 2.9g 136%
Magnesium 499mg 13mg 116%
Phosphorus 734mg 20mg 102%
Zinc 6.81mg 0.19mg 60%
Caffeine 230mg 0mg 58%
Potassium 1524mg 170mg 40%
Saturated fat 8.07g 0.034g 37%
Protein 19.6g 0.91g 37%
Sodium 21mg 661mg 28%
Selenium 14.3µg 0.6µg 25%
Fats 13.7g 0.14g 21%
Carbs 57.9g 4.28g 18%
Vitamin B2 0.241mg 0.022mg 17%
Vitamin C 0mg 14.7mg 16%
Vitamin B3 2.185mg 0.143mg 13%
Monounsaturated fat 4.57g 0.013g 11%
Calories 228kcal 19kcal 10%
Calcium 128mg 30mg 10%
Vitamin K 2.5µg 13µg 9%
Vitamin B1 0.078mg 0.021mg 5%
Vitamin B5 0.254mg 0.093mg 3%
Polyunsaturated fat 0.44g 0.067g 2%
Folate 32µg 24µg 2%
Vitamin B6 0.118mg 0.13mg 1%
Net carbs 20.9g 1.38g N/A
Sugar 1.75g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.1mg 0.14mg 0%
Choline 12mg 10.4mg 0%
Tryptophan 0.293mg 0.008mg 0%
Threonine 0.776mg 0.025mg 0%
Isoleucine 0.76mg 0.021mg 0%
Leucine 1.189mg 0.029mg 0%
Lysine 0.983mg 0.031mg 0%
Methionine 0.202mg 0.009mg 0%
Phenylalanine 0.941mg 0.023mg 0%
Valine 1.177mg 0.03mg 0%
Histidine 0.339mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
339%
Cocoa solids
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 8.036g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 640mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 8)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.