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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, Potassium, and Manganese, however, Walnut is richer in Vitamin B6, and Vitamin B1.
  • Cocoa solids covers 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.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened and Nuts, walnuts, english.

Infographic

Cocoa solids vs Walnut infographic
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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%
Walnut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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

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%
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 E Vitamin 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%
Contains more CholineCholine +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

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
Walnut
2
15% 65% 14% 4% 2%
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 OtherOther +225.8%
Contains more FatsFats +376%
Contains more WaterWater +35.7%

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
Walnut
3
10% 14% 76%
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%

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 Walnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Walnut Opinion
Calories 228kcal 654kcal Walnut
Protein 19.6g 15.23g Cocoa solids
Fats 13.7g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 20.9g 7.01g Cocoa solids
Carbs 57.9g 13.71g Cocoa solids
Magnesium 499mg 158mg Cocoa solids
Calcium 128mg 98mg Cocoa solids
Potassium 1524mg 441mg Cocoa solids
Iron 13.86mg 2.91mg Cocoa solids
Sugar 1.75g 2.61g Cocoa solids
Fiber 37g 6.7g Cocoa solids
Copper 3.788mg 1.586mg Cocoa solids
Zinc 6.81mg 3.09mg Cocoa solids
Starch 0.06g Walnut
Phosphorus 734mg 346mg Cocoa solids
Sodium 21mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.1mg 0.7mg Walnut
Manganese 3.837mg 3.414mg Cocoa solids
Selenium 14.3µg 4.9µg Cocoa solids
Vitamin B1 0.078mg 0.341mg Walnut
Vitamin B2 0.241mg 0.15mg Cocoa solids
Vitamin B3 2.185mg 1.125mg Cocoa solids
Vitamin B5 0.254mg 0.57mg Walnut
Vitamin B6 0.118mg 0.537mg Walnut
Vitamin K 2.5µg 2.7µg Walnut
Folate 32µg 98µg Walnut
Choline 12mg 39.2mg Walnut
Saturated Fat 8.07g 6.126g Walnut
Monounsaturated Fat 4.57g 8.933g Walnut
Polyunsaturated fat 0.44g 47.174g Walnut
Tryptophan 0.293mg 0.17mg Cocoa solids
Threonine 0.776mg 0.596mg Cocoa solids
Isoleucine 0.76mg 0.625mg Cocoa solids
Leucine 1.189mg 1.17mg Cocoa solids
Lysine 0.983mg 0.424mg Cocoa solids
Methionine 0.202mg 0.236mg Walnut
Phenylalanine 0.941mg 0.711mg Cocoa solids
Valine 1.177mg 0.753mg Cocoa solids
Histidine 0.339mg 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
339%
Cocoa solids
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.944g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.86g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $2.6)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.