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Cocoa solids vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between Cocoa solids and Chia seeds

  • Cocoa solids have more Copper, Iron, Manganese, Magnesium, and Potassium, while Chia seeds have more Selenium, Calcium, Vitamin B1, and Vitamin B3.
  • Cocoa solids' daily need coverage for Copper is 318% higher.
  • Chia seeds contains 4 times less Potassium than Cocoa solids. Cocoa solids contain 1524mg of Potassium, while Chia seeds contains 407mg.
  • The amount of Saturated Fat in Chia seeds is lower.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Seeds, chia seeds, dried.

Infographic

Cocoa solids vs Chia seeds 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" 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +49%
Contains more PotassiumPotassium +274.4%
Contains more IronIron +79.5%
Contains more CopperCopper +310%
Contains more ZincZinc +48.7%
Contains more ManganeseManganese +40.9%
Contains more CalciumCalcium +393%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -23.8%
Contains more SeleniumSelenium +286%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +304.1%
Contains more FolateFolate +53.1%
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +18.5%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +20.8%
Contains more FatsFats +124.4%
Contains more WaterWater +93.3%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +97.9%
Contains less Sat. FatSaturated Fat -58.7%
Contains more Poly. FatPolyunsaturated fat +5278.4%

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 Chia seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Chia seeds Opinion
Calories 228kcal 486kcal Chia seeds
Protein 19.6g 16.54g Cocoa solids
Fats 13.7g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 20.9g 7.72g Cocoa solids
Carbs 57.9g 42.12g Cocoa solids
Magnesium 499mg 335mg Cocoa solids
Calcium 128mg 631mg Chia seeds
Potassium 1524mg 407mg Cocoa solids
Iron 13.86mg 7.72mg Cocoa solids
Sugar 1.75g Chia seeds
Fiber 37g 34.4g Cocoa solids
Copper 3.788mg 0.924mg Cocoa solids
Zinc 6.81mg 4.58mg Cocoa solids
Phosphorus 734mg 860mg Chia seeds
Sodium 21mg 16mg Chia seeds
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.1mg 0.5mg Chia seeds
Manganese 3.837mg 2.723mg Cocoa solids
Selenium 14.3µg 55.2µg Chia seeds
Vitamin B1 0.078mg 0.62mg Chia seeds
Vitamin B2 0.241mg 0.17mg Cocoa solids
Vitamin B3 2.185mg 8.83mg Chia seeds
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.118mg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Folate 32µg 49µg Chia seeds
Trans Fat 0.14g Cocoa solids
Choline 12mg Cocoa solids
Saturated Fat 8.07g 3.33g Chia seeds
Monounsaturated Fat 4.57g 2.309g Cocoa solids
Polyunsaturated fat 0.44g 23.665g Chia seeds
Tryptophan 0.293mg 0.436mg Chia seeds
Threonine 0.776mg 0.709mg Cocoa solids
Isoleucine 0.76mg 0.801mg Chia seeds
Leucine 1.189mg 1.371mg Chia seeds
Lysine 0.983mg 0.97mg Cocoa solids
Methionine 0.202mg 0.588mg Chia seeds
Phenylalanine 0.941mg 1.016mg Chia seeds
Valine 1.177mg 0.95mg Cocoa solids
Histidine 0.339mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
339%
Cocoa solids
221%
Chia seeds

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 4.74g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.