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

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A recap on differences between Cocoa solids and Flax seeds

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

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

Infographic

Cocoa solids vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +141.9%
Contains more CopperCopper +210.5%
Contains more ZincZinc +56.9%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +54.6%
Contains more CalciumCalcium +99.2%
Contains more SeleniumSelenium +77.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +210%
Contains more Vitamin B1Vitamin B1 +2007.7%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +171.9%
Contains more CholineCholine +555.8%
~equal in Vitamin A ~0IU
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +100.5%
Contains more OtherOther +56.3%
Contains more FatsFats +207.7%
Contains more WaterWater +132%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -54.6%
Contains more Mono. FatMonounsaturated Fat +64.7%
Contains more Poly. FatPolyunsaturated fat +6429.5%

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 Flax seeds
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

All nutrients comparison - raw data values

Nutrient Cocoa solids Flax seeds Opinion
Calories 228kcal 534kcal Flax seeds
Protein 19.6g 18.29g Cocoa solids
Fats 13.7g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 20.9g 1.58g Cocoa solids
Carbs 57.9g 28.88g Cocoa solids
Magnesium 499mg 392mg Cocoa solids
Calcium 128mg 255mg Flax seeds
Potassium 1524mg 813mg Cocoa solids
Iron 13.86mg 5.73mg Cocoa solids
Sugar 1.75g 1.55g Flax seeds
Fiber 37g 27.3g Cocoa solids
Copper 3.788mg 1.22mg Cocoa solids
Zinc 6.81mg 4.34mg Cocoa solids
Phosphorus 734mg 642mg Cocoa solids
Sodium 21mg 30mg Cocoa solids
Vitamin E 0.1mg 0.31mg Flax seeds
Manganese 3.837mg 2.482mg Cocoa solids
Selenium 14.3µg 25.4µg Flax seeds
Vitamin B1 0.078mg 1.644mg Flax seeds
Vitamin B2 0.241mg 0.161mg Cocoa solids
Vitamin B3 2.185mg 3.08mg Flax seeds
Vitamin B5 0.254mg 0.985mg Flax seeds
Vitamin B6 0.118mg 0.473mg Flax seeds
Vitamin K 2.5µg 4.3µg Flax seeds
Folate 32µg 87µg Flax seeds
Choline 12mg 78.7mg Flax seeds
Saturated Fat 8.07g 3.663g Flax seeds
Monounsaturated Fat 4.57g 7.527g Flax seeds
Polyunsaturated fat 0.44g 28.73g Flax seeds
Tryptophan 0.293mg 0.297mg Flax seeds
Threonine 0.776mg 0.766mg Cocoa solids
Isoleucine 0.76mg 0.896mg Flax seeds
Leucine 1.189mg 1.235mg Flax seeds
Lysine 0.983mg 0.862mg Cocoa solids
Methionine 0.202mg 0.37mg Flax seeds
Phenylalanine 0.941mg 0.957mg Flax seeds
Valine 1.177mg 1.072mg Cocoa solids
Histidine 0.339mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
339%
Cocoa solids
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 4.407g)
Which food is richer in vitamins?
Flax seeds
Flax seeds 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)

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. Flax seeds - 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.