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Cocoa solids vs. Smoothie — In-Depth Nutrition Comparison

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Important differences between cocoa solids and smoothie

  • Cocoa solids have more iron, fiber, potassium, calcium, and vitamin B3; however, smoothie has more vitamin C, vitamin B12, and vitamin A.
  • Cocoa solids' daily need coverage for iron is 171% more.
  • Smoothie is lower in saturated fat.
  • Smoothie has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Cocoa solids vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +212.2%
Contains more PotassiumPotassium +6250%
Contains more IronIron +9140%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -27.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +167.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1506.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +609.6%
Contains more OtherOther +1605.9%
Contains more WaterWater +2909.3%

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 Smoothie
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Smoothie DV% diff.
Copper 3.788mg 421%
Iron 13.86mg 0.15mg 171%
Manganese 3.837mg 167%
Fiber 37g 0g 148%
Magnesium 499mg 119%
Phosphorus 734mg 105%
Zinc 6.81mg 62%
Caffeine 230mg 58%
Potassium 1524mg 24mg 44%
Saturated fat 8.07g 0g 37%
Protein 19.6g 1.22g 37%
Vitamin C 0mg 24.5mg 27%
Selenium 14.3µg 26%
Fats 13.7g 0g 21%
Vitamin B2 0.241mg 19%
Carbs 57.9g 8.16g 17%
Monounsaturated fat 4.57g 11%
Calories 228kcal 37kcal 10%
Vitamin B12 0µg 0.24µg 10%
Calcium 128mg 41mg 9%
Vitamin B3 2.185mg 0.816mg 9%
Folate 32µg 8%
Vitamin B1 0.078mg 7%
Vitamin B5 0.254mg 5%
Polyunsaturated fat 0.44g 3%
Vitamin B6 0.118mg 0.082mg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Net carbs 20.9g 8.16g N/A
Sugar 1.75g 7.35g N/A
Sodium 21mg 29mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
339%
Cocoa solids
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 8.07g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.