Cocoa solids vs. Walnut — In-Depth Nutrition Comparison
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Significant differences between cocoa solids and walnut
- Cocoa solids have more copper, iron, fiber, magnesium, phosphorus, zinc, and potassium; however, walnut is richer in fats, vitamin B6, and vitamin B1.
- Cocoa solids cover your daily copper needs 245% more than walnut.
- Walnut has 6 times less fiber than cocoa solids. Cocoa solids have 37g of fiber, while walnut has 6.7g.
- Cocoa solids have a higher glycemic index. The glycemic index of cocoa solids is 24, while the glycemic index of walnut is 0.
Specific food types used in this comparison are Cocoa, dry powder, unsweetened and Nuts, walnuts, english.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more CalciumCalcium | +30.6% |
| Contains more PotassiumPotassium | +245.6% |
| Contains more IronIron | +376.3% |
| Contains more CopperCopper | +138.8% |
| Contains more ZincZinc | +120.4% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains more ManganeseManganese | +12.4% |
| Contains more SeleniumSelenium | +191.8% |
| Contains less SodiumSodium | -90.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +60.7% |
| Contains more Vitamin B3Vitamin B3 | +94.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +337.2% |
| Contains more Vitamin B5Vitamin B5 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +355.1% |
| Contains more FolateFolate | +206.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.44g | 47.174g | 312% |
| Copper | 3.788mg | 1.586mg | 245% |
| Iron | 13.86mg | 2.91mg | 137% |
| Fiber | 37g | 6.7g | 121% |
| Magnesium | 499mg | 158mg | 81% |
| Fats | 13.7g | 65.21g | 79% |
| Caffeine | 230mg | 0mg | 58% |
| Phosphorus | 734mg | 346mg | 55% |
| Zinc | 6.81mg | 3.09mg | 34% |
| Potassium | 1524mg | 441mg | 32% |
| Vitamin B6 | 0.118mg | 0.537mg | 32% |
| Vitamin B1 | 0.078mg | 0.341mg | 22% |
| Calories | 228kcal | 654kcal | 21% |
| Manganese | 3.837mg | 3.414mg | 18% |
| Selenium | 14.3µg | 4.9µg | 17% |
| Folate | 32µg | 98µg | 17% |
| Carbs | 57.9g | 13.71g | 15% |
| Monounsaturated fat | 4.57g | 8.933g | 11% |
| Protein | 19.6g | 15.23g | 9% |
| Saturated fat | 8.07g | 6.126g | 9% |
| Vitamin B2 | 0.241mg | 0.15mg | 7% |
| Vitamin B3 | 2.185mg | 1.125mg | 7% |
| Vitamin B5 | 0.254mg | 0.57mg | 6% |
| Choline | 12mg | 39.2mg | 5% |
| Vitamin E | 0.1mg | 0.7mg | 4% |
| Calcium | 128mg | 98mg | 3% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Sodium | 21mg | 2mg | 1% |
| Protein per 100 calories | 8.6g | 2.3g | N/A |
| Calories per 10 g protein | 116kcal | 429kcal | N/A |
| Weight per 100 calories | 44g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 0.62 | 9.2 | N/A |
| Net carbs | 20.9g | 7.01g | N/A |
| Sugar | 1.75g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 2.5µg | 2.7µg | 0% |
| Tryptophan | 0.293mg | 0.17mg | 0% |
| Threonine | 0.776mg | 0.596mg | 0% |
| Isoleucine | 0.76mg | 0.625mg | 0% |
| Leucine | 1.189mg | 1.17mg | 0% |
| Lysine | 0.983mg | 0.424mg | 0% |
| Methionine | 0.202mg | 0.236mg | 0% |
| Phenylalanine | 0.941mg | 0.711mg | 0% |
| Valine | 1.177mg | 0.753mg | 0% |
| Histidine | 0.339mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +28.7% |
| Contains more CarbsCarbs | +322.3% |
| Contains more FatsFats | +376% |
| Contains more WaterWater | +35.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.07 g
Monounsaturated fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -24.1% |
| Contains more Mono. FatMonounsaturated fat | +95.5% |
| Contains more Poly. FatPolyunsaturated fat | +10621.4% |
