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  6. Cocoa solids vs. Wakame

Cocoa solids vs. Wakame — In-Depth Nutrition Comparison

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The main differences between cocoa solids and wakame

  • Cocoa solids are richer in copper, fiber, iron, manganese, phosphorus, magnesium, zinc, and potassium, yet wakame is richer in folate.
  • Daily need coverage for copper for cocoa solids is 389% higher.
  • Cocoa solids contain 74 times more fiber than wakame. Cocoa solids contain 37g of fiber, while wakame contains 0.5g.
  • Wakame contains less saturated fat.

Food types used in this article are Cocoa, dry powder, unsweetened and Seaweed, wakame, raw.

Infographic

Cocoa solids vs Wakame 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%
Wakame
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +366.4%
Contains more PotassiumPotassium +2948%
Contains more IronIron +535.8%
Contains more CopperCopper +1233.8%
Contains more ZincZinc +1692.1%
Contains more PhosphorusPhosphorus +817.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +174.1%
Contains more SeleniumSelenium +1942.9%
Contains more CalciumCalcium +17.2%

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%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more Vitamin B6Vitamin B6 +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +512.5%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Wakame DV% diff.
Copper 3.788mg 0.284mg 389%
Iron 13.86mg 2.18mg 146%
Fiber 37g 0.5g 146%
Manganese 3.837mg 1.4mg 106%
Phosphorus 734mg 80mg 93%
Magnesium 499mg 107mg 93%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.38mg 58%
Potassium 1524mg 50mg 43%
Folate 32µg 196µg 41%
Sodium 21mg 872mg 37%
Saturated fat 8.07g 0.13g 36%
Protein 19.6g 3.03g 33%
Selenium 14.3µg 0.7µg 25%
Fats 13.7g 0.64g 20%
Carbs 57.9g 9.14g 16%
Monounsaturated fat 4.57g 0.058g 11%
Vitamin B5 0.254mg 0.697mg 9%
Vitamin B6 0.118mg 0.002mg 9%
Calories 228kcal 45kcal 9%
Vitamin E 0.1mg 1mg 6%
Vitamin B3 2.185mg 1.6mg 4%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 18µg 2%
Vitamin B1 0.078mg 0.06mg 2%
Calcium 128mg 150mg 2%
Vitamin K 2.5µg 5.3µg 2%
Polyunsaturated fat 0.44g 0.218g 1%
Vitamin B2 0.241mg 0.23mg 1%
Net carbs 20.9g 8.64g N/A
Sugar 1.75g 0.65g N/A
Choline 12mg 13.9mg 0%
Tryptophan 0.293mg 0.035mg 0%
Threonine 0.776mg 0.165mg 0%
Isoleucine 0.76mg 0.087mg 0%
Leucine 1.189mg 0.257mg 0%
Lysine 0.983mg 0.112mg 0%
Methionine 0.202mg 0.063mg 0%
Phenylalanine 0.941mg 0.112mg 0%
Valine 1.177mg 0.209mg 0%
Histidine 0.339mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +546.9%
Contains more FatsFats +2040.6%
Contains more CarbsCarbs +533.5%
Contains more WaterWater +2566.3%
Contains more OtherOther +24.1%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +7779.3%
Contains more Poly. FatPolyunsaturated fat +101.8%
Contains less Sat. FatSaturated fat -98.4%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.