Cocoa solids vs. Watermelon seeds — In-Depth Nutrition Comparison

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How are cocoa solids and watermelon seeds different?

Cocoa solids are higher in copper, manganese, iron, potassium, calcium, and vitamin B2; however, watermelon seeds are richer in zinc, vitamin B1, and vitamin B3.
Daily need coverage for copper for cocoa solids is 345% higher.
Cocoa solids contain 2 times more manganese than watermelon seeds. While cocoa solids contain 3.837mg of manganese, watermelon seeds contain only 1.614mg.
Cocoa solids have less saturated fat.

Cocoa, dry powder, unsweetened and Seeds, watermelon seed kernels, dried are the varieties used in this article.

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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.

Cocoa solids

Watermelon seeds

Contains more CalciumCalcium	+137%
Contains more PotassiumPotassium	+135.2%
Contains more IronIron	+90.4%
Contains more CopperCopper	+452.2%
Contains less SodiumSodium	-78.8%
Contains more ManganeseManganese	+137.7%
Contains more SeleniumSelenium	+∞%

Contains more ZincZinc

+50.4%

~equal in Magnesium ~515mg

~equal in Phosphorus ~755mg

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.

Cocoa solids

Watermelon seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+66.2%
Contains more Vitamin B6Vitamin B6	+32.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+143.6%
Contains more Vitamin B3Vitamin B3	+62.5%
Contains more Vitamin B5Vitamin B5	+36.2%
Contains more FolateFolate	+81.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	3.788mg	0.686mg	345%
Polyunsaturated fat	0.44g	28.094g	184%
Fiber	37g		148%
Manganese	3.837mg	1.614mg	97%
Iron	13.86mg	7.28mg	82%
Caffeine	230mg		58%
Fats	13.7g	47.37g	52%
Zinc	6.81mg	10.24mg	31%
Potassium	1524mg	648mg	26%
Selenium	14.3µg		26%
Protein	19.6g	28.33g	17%
Calories	228kcal	557kcal	16%
Carbs	57.9g	15.31g	14%
Vitamin B1	0.078mg	0.19mg	9%
Vitamin B3	2.185mg	3.55mg	9%
Saturated fat	8.07g	9.779g	8%
Calcium	128mg	54mg	7%
Vitamin B2	0.241mg	0.145mg	7%
Folate	32µg	58µg	7%
Monounsaturated fat	4.57g	7.407g	7%
Magnesium	499mg	515mg	4%
Phosphorus	734mg	755mg	3%
Sodium	21mg	99mg	3%
Vitamin B5	0.254mg	0.346mg	2%
Vitamin B6	0.118mg	0.089mg	2%
Vitamin K	2.5µg		2%
Choline	12mg		2%
Vitamin E	0.1mg		1%
Protein per 100 calories	8.6g	5.1g	N/A
Calories per 10 g protein	116kcal	197kcal	N/A
Weight per 100 calories	44g	18g	N/A
Unsaturated / Saturated Fat ratio	0.62	3.6	N/A
Net carbs	20.9g	15.31g	N/A
Sugar	1.75g		N/A
Tryptophan	0.293mg	0.39mg	0%
Threonine	0.776mg	1.112mg	0%
Isoleucine	0.76mg	1.342mg	0%
Leucine	1.189mg	2.149mg	0%
Lysine	0.983mg	0.887mg	0%
Methionine	0.202mg	0.834mg	0%
Phenylalanine	0.941mg	2.031mg	0%
Valine	1.177mg	1.556mg	0%
Histidine	0.339mg	0.775mg	0%