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Cocoa solids vs. Wheat — In-Depth Nutrition Comparison

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The main differences between Cocoa solids and Wheat

  • Cocoa solids are richer in Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Zinc, and Potassium, yet Wheat is richer in Selenium.
  • Daily need coverage for Copper from Cocoa solids is 398% higher.
  • Cocoa solids contain 105 times more Saturated Fat than Wheat. Cocoa solids contain 8.07g of Saturated Fat, while Wheat contains 0.077g.

Food types used in this article are Cocoa, dry powder, unsweetened and Wheat, KAMUT khorasan, cooked.

Infographic

Cocoa solids vs Wheat 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.
Contains more Calcium +1322.2%
Contains more Iron +687.5%
Contains more Magnesium +939.6%
Contains more Phosphorus +399.3%
Contains more Potassium +829.3%
Contains more Zinc +270.1%
Contains more Copper +1730%
Contains more Manganese +272.5%
Contains less Sodium -61.9%
Contains more Selenium +123.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1322.2%
Contains more Iron +687.5%
Contains more Magnesium +939.6%
Contains more Phosphorus +399.3%
Contains more Potassium +829.3%
Contains more Zinc +270.1%
Contains more Copper +1730%
Contains more Manganese +272.5%
Contains less Sodium -61.9%
Contains more Selenium +123.1%

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.
:
4
Wheat
Contains more Vitamin B2 +703.3%
Contains more Vitamin B6 +68.6%
Contains more Folate +190.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B1 +21.8%
Equal in Vitamin B3 - 2.305
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B2 +703.3%
Contains more Vitamin B6 +68.6%
Contains more Folate +190.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B1 +21.8%
Equal in Vitamin B3 - 2.305

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +243.3%
Contains more Fats +1550.6%
Contains more Carbs +109.8%
Contains more Other +752.9%
Contains more Water +2072.7%
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +243.3%
Contains more Fats +1550.6%
Contains more Carbs +109.8%
Contains more Other +752.9%
Contains more Water +2072.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5340.5%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -99%
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +5340.5%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -99%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Wheat Opinion
Net carbs 20.9g 23.3g Wheat
Protein 19.6g 5.71g Cocoa solids
Fats 13.7g 0.83g Cocoa solids
Carbs 57.9g 27.6g Cocoa solids
Calories 228kcal 132kcal Cocoa solids
Sugar 1.75g 3.07g Cocoa solids
Fiber 37g 4.3g Cocoa solids
Calcium 128mg 9mg Cocoa solids
Iron 13.86mg 1.76mg Cocoa solids
Magnesium 499mg 48mg Cocoa solids
Phosphorus 734mg 147mg Cocoa solids
Potassium 1524mg 164mg Cocoa solids
Sodium 21mg 8mg Wheat
Zinc 6.81mg 1.84mg Cocoa solids
Copper 3.788mg 0.207mg Cocoa solids
Manganese 3.837mg 1.03mg Cocoa solids
Selenium 14.3µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.1mg 0.24mg Wheat
Vitamin B1 0.078mg 0.095mg Wheat
Vitamin B2 0.241mg 0.03mg Cocoa solids
Vitamin B3 2.185mg 2.305mg Wheat
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.118mg 0.07mg Cocoa solids
Folate 32µg 11µg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.293mg 0.051mg Cocoa solids
Threonine 0.776mg 0.172mg Cocoa solids
Isoleucine 0.76mg 0.22mg Cocoa solids
Leucine 1.189mg 0.432mg Cocoa solids
Lysine 0.983mg 0.161mg Cocoa solids
Methionine 0.202mg 0.097mg Cocoa solids
Phenylalanine 0.941mg 0.3mg Cocoa solids
Valine 1.177mg 0.267mg Cocoa solids
Histidine 0.339mg 0.147mg Cocoa solids
Trans Fat 0.002g Cocoa solids
Saturated Fat 8.07g 0.077g Wheat
Monounsaturated Fat 4.57g 0.084g Cocoa solids
Polyunsaturated fat 0.44g 0.243g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Cocoa solids
9%
Wheat
Minerals Daily Need Coverage Score
339%
Cocoa solids
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 7.993g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 26)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.