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  6. Cocoa solids vs. Sweet potato

Cocoa solids vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between cocoa solids and sweet potato

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, sweet potato has more vitamin A.
  • Cocoa solids' daily need coverage for copper is 404% more.
  • Cocoa solids have 448 times more saturated fat than sweet potato. Cocoa solids have 8.07g of saturated fat, while sweet potato has 0.018g.
  • Sweet potato has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Sweet potato, raw, unprepared.

Infographic

Cocoa solids vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +1896%
Contains more CalciumCalcium +326.7%
Contains more PotassiumPotassium +352.2%
Contains more IronIron +2172.1%
Contains more CopperCopper +2408.6%
Contains more ZincZinc +2170%
Contains more PhosphorusPhosphorus +1461.7%
Contains less SodiumSodium -61.8%
Contains more ManganeseManganese +1387.2%
Contains more SeleniumSelenium +2283.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B2Vitamin B2 +295.1%
Contains more Vitamin B3Vitamin B3 +292.3%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +77.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Cocoa solids Sweet potato DV% diff.
Copper 3.788mg 0.151mg 404%
Iron 13.86mg 0.61mg 166%
Manganese 3.837mg 0.258mg 156%
Fiber 37g 3g 136%
Magnesium 499mg 25mg 113%
Phosphorus 734mg 47mg 98%
Vitamin A 0µg 709µg 79%
Zinc 6.81mg 0.3mg 59%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.018g 37%
Protein 19.6g 1.57g 36%
Potassium 1524mg 337mg 35%
Selenium 14.3µg 0.6µg 25%
Fats 13.7g 0.05g 21%
Vitamin B2 0.241mg 0.061mg 14%
Carbs 57.9g 20.12g 13%
Vitamin B5 0.254mg 0.8mg 11%
Monounsaturated fat 4.57g 0.001g 11%
Calcium 128mg 30mg 10%
Vitamin B3 2.185mg 0.557mg 10%
Vitamin B6 0.118mg 0.209mg 7%
Calories 228kcal 86kcal 7%
Starch 12.65g 5%
Folate 32µg 11µg 5%
Vitamin C 0mg 2.4mg 3%
Polyunsaturated fat 0.44g 0.014g 3%
Vitamin E 0.1mg 0.26mg 1%
Sodium 21mg 55mg 1%
Vitamin K 2.5µg 1.8µg 1%
Fructose 0.7g 1%
Net carbs 20.9g 17.12g N/A
Sugar 1.75g 4.18g N/A
Vitamin B1 0.078mg 0.078mg 0%
Choline 12mg 12.3mg 0%
Tryptophan 0.293mg 0.031mg 0%
Threonine 0.776mg 0.083mg 0%
Isoleucine 0.76mg 0.055mg 0%
Leucine 1.189mg 0.092mg 0%
Lysine 0.983mg 0.066mg 0%
Methionine 0.202mg 0.029mg 0%
Phenylalanine 0.941mg 0.089mg 0%
Valine 1.177mg 0.086mg 0%
Histidine 0.339mg 0.031mg 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1148.4%
Contains more FatsFats +27300%
Contains more CarbsCarbs +187.8%
Contains more OtherOther +491.8%
Contains more WaterWater +2476%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +456900%
Contains more Poly. FatPolyunsaturated fat +3042.9%
Contains less Sat. FatSaturated fat -99.8%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.