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Cocoa solids vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Cocoa solids and Flax

  • Cocoa solids have more Copper, Iron, Manganese, Fiber, Magnesium, Zinc, and Potassium, however Flax is higher in Vitamin B1, and Vitamin B6.
  • Cocoa solids covers your daily Copper needs 285% more than Flax.
  • Flax contains 2 times less Iron than Cocoa solids. Cocoa solids contain 13.86mg of Iron, while Flax contains 5.73mg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Seeds, flaxseed.

Infographic

Cocoa solids vs Flax 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
Contains more Iron +141.9%
Contains more Potassium +87.5%
Contains more Magnesium +27.3%
Contains more Copper +210.5%
Contains more Zinc +56.9%
Contains more Phosphorus +14.3%
Contains less Sodium -30%
Contains more Calcium +99.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +141.9%
Contains more Potassium +87.5%
Contains more Magnesium +27.3%
Contains more Copper +210.5%
Contains more Zinc +56.9%
Contains more Phosphorus +14.3%
Contains less Sodium -30%
Contains more Calcium +99.2%

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
:
8
Flax
Contains more Vitamin B2 +49.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +210%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +300.8%
Contains more Vitamin K +72%
Contains more Folate +171.9%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin B2 +49.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +210%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +300.8%
Contains more Vitamin K +72%
Contains more Folate +171.9%

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
63
Flax
Mineral Summary Score
352
Cocoa solids
181
Flax

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
110%
Flax
Carbohydrates
58%
Cocoa solids
29%
Flax
Fats
63%
Cocoa solids
195%
Flax

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price 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 Flax
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?
Flax
Flax is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 4.407g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 24)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.6)
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 Flax Opinion
Calories 228 534 Flax
Protein 19.6 18.29 Cocoa solids
Fats 13.7 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 57.9 28.88 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 5.73 Cocoa solids
Calcium 128 255 Flax
Potassium 1524 813 Cocoa solids
Magnesium 499 392 Cocoa solids
Sugar 1.75 1.55 Flax
Fiber 37 27.3 Cocoa solids
Copper 3.788 1.22 Cocoa solids
Zinc 6.81 4.34 Cocoa solids
Starch
Phosphorus 734 642 Cocoa solids
Sodium 21 30 Cocoa solids
Vitamin A 0 0
Vitamin E 0.1 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.078 1.644 Flax
Vitamin B2 0.241 0.161 Cocoa solids
Vitamin B3 2.185 3.08 Flax
Vitamin B5 0.254 0.985 Flax
Vitamin B6 0.118 0.473 Flax
Vitamin B12 0 0
Vitamin K 2.5 4.3 Flax
Folate 32 87 Flax
Trans Fat
Saturated Fat 8.07 3.663 Flax
Monounsaturated Fat 4.57 7.527 Flax
Polyunsaturated fat 0.44 28.73 Flax
Tryptophan 0.293 0.297 Flax
Threonine 0.776 0.766 Cocoa solids
Isoleucine 0.76 0.896 Flax
Leucine 1.189 1.235 Flax
Lysine 0.983 0.862 Cocoa solids
Methionine 0.202 0.37 Flax
Phenylalanine 0.941 0.957 Flax
Valine 1.177 1.072 Cocoa solids
Histidine 0.339 0.472 Flax
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.