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  6. Cocoa solids vs. Spelt

Cocoa solids vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between cocoa solids and spelt

  • Cocoa solids have more copper, iron, fiber, magnesium, phosphorus, manganese, potassium, and zinc; however, spelt is higher in vitamin B3.
  • Cocoa solids cover your daily copper needs 364% more than spelt.
  • Spelt contains 20 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while spelt contains 0.406g.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Spelt, uncooked.

Infographic

Cocoa solids vs Spelt 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%
Spelt
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +266.9%
Contains more CalciumCalcium +374.1%
Contains more PotassiumPotassium +292.8%
Contains more IronIron +212.2%
Contains more CopperCopper +641.3%
Contains more ZincZinc +107.6%
Contains more PhosphorusPhosphorus +83%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +22.2%
Contains less SodiumSodium -61.9%

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B3Vitamin B3 +213.2%
Contains more Vitamin B5Vitamin B5 +320.5%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more Vitamin KVitamin K +44%
Contains more FolateFolate +40.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Spelt DV% diff.
Copper 3.788mg 0.511mg 364%
Iron 13.86mg 4.44mg 118%
Fiber 37g 10.7g 105%
Magnesium 499mg 136mg 86%
Caffeine 230mg 58%
Phosphorus 734mg 401mg 48%
Manganese 3.837mg 2.983mg 37%
Saturated fat 8.07g 0.406g 35%
Potassium 1524mg 388mg 33%
Zinc 6.81mg 3.28mg 32%
Vitamin B3 2.185mg 6.843mg 29%
Vitamin B1 0.078mg 0.364mg 24%
Starch 53.92g 22%
Fats 13.7g 2.43g 17%
Vitamin B5 0.254mg 1.068mg 16%
Vitamin B2 0.241mg 0.113mg 10%
Calcium 128mg 27mg 10%
Monounsaturated fat 4.57g 0.445g 10%
Protein 19.6g 14.57g 10%
Vitamin B6 0.118mg 0.23mg 9%
Calories 228kcal 338kcal 6%
Polyunsaturated fat 0.44g 1.258g 5%
Selenium 14.3µg 11.7µg 5%
Vitamin E 0.1mg 0.79mg 5%
Carbs 57.9g 70.19g 4%
Folate 32µg 45µg 3%
Choline 12mg 2%
Sodium 21mg 8mg 1%
Vitamin K 2.5µg 3.6µg 1%
Net carbs 20.9g 59.49g N/A
Sugar 1.75g 6.82g N/A
Tryptophan 0.293mg 0.132mg 0%
Threonine 0.776mg 0.443mg 0%
Isoleucine 0.76mg 0.552mg 0%
Leucine 1.189mg 1.07mg 0%
Lysine 0.983mg 0.409mg 0%
Methionine 0.202mg 0.258mg 0%
Phenylalanine 0.941mg 0.737mg 0%
Valine 1.177mg 0.681mg 0%
Histidine 0.339mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +34.5%
Contains more FatsFats +463.8%
Contains more OtherOther +224%
Contains more CarbsCarbs +21.2%
Contains more WaterWater +267.3%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +927%
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +185.9%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.