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  6. Cocoa solids vs. Seed

Cocoa solids vs. Seed — In-Depth Nutrition Comparison

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Differences between Cocoa solids and Seed

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

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

Infographic

Cocoa solids vs Seed 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.
Cocoa solids
Cocoa solids
6
:
4
Seed
Seed
Contains more Iron +79.5%
Contains more Magnesium +49%
Contains more Potassium +274.4%
Contains more Zinc +48.7%
Contains more Copper +310%
Contains more Manganese +40.9%
Contains more Calcium +393%
Contains more Phosphorus +17.2%
Contains less Sodium -23.8%
Contains more Selenium +286%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +79.5%
Contains more Magnesium +49%
Contains more Potassium +274.4%
Contains more Zinc +48.7%
Contains more Copper +310%
Contains more Manganese +40.9%
Contains more Calcium +393%
Contains more Phosphorus +17.2%
Contains less Sodium -23.8%
Contains more Selenium +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.
Cocoa solids
Cocoa solids
5
:
6
Seed
Seed
Contains more Vitamin B2 +41.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B3 +304.1%
Contains more Folate +53.1%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +41.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B3 +304.1%
Contains more Folate +53.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
3
:
2
Seed
Seed
Contains more Protein +18.5%
Contains more Carbs +37.5%
Contains more Other +20.8%
Contains more Fats +124.4%
Contains more Water +93.3%
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Seed
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 Protein +18.5%
Contains more Carbs +37.5%
Contains more Other +20.8%
Contains more Fats +124.4%
Contains more Water +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +97.9%
Contains less Saturated Fat -58.7%
Contains more Polyunsaturated fat +5278.4%
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +97.9%
Contains less Saturated Fat -58.7%
Contains more Polyunsaturated 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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Cocoa solids
35%
Seed
Minerals Daily Need Coverage Score
339%
Cocoa solids
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 4.74g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 9)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
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. Seed - 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.