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  6. Cocoa solids vs. Wheat

Cocoa solids vs. Wheat — In-Depth Nutrition Comparison

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Differences between cocoa solids and wheat

  • Cocoa solids have more copper, iron, magnesium, manganese, phosphorus, and potassium, while wheat has more selenium, vitamin B3, and vitamin B1.
  • Cocoa solids' daily need coverage for copper is 359% higher.
  • Wheat contains 18 times less saturated fat than cocoa solids. Cocoa solids contain 8.07g of saturated fat, while wheat contains 0.454g.
  • Cocoa solids have a lower glycemic index. The glycemic index of cocoa solids is 24, while the glycemic index of wheat is 50.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Wheat, durum.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +246.5%
Contains more CalciumCalcium +276.5%
Contains more PotassiumPotassium +253.6%
Contains more IronIron +293.8%
Contains more CopperCopper +585%
Contains more ZincZinc +63.7%
Contains more PhosphorusPhosphorus +44.5%
Contains more ManganeseManganese +27.4%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +525.2%

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%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +99.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +437.2%
Contains more Vitamin B3Vitamin B3 +208.4%
Contains more Vitamin B5Vitamin B5 +268.1%
Contains more Vitamin B6Vitamin B6 +255.1%
Contains more FolateFolate +34.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Wheat DV% diff.
Copper 3.788mg 0.553mg 359%
Fiber 37g 148%
Selenium 14.3µg 89.4µg 137%
Iron 13.86mg 3.52mg 129%
Magnesium 499mg 144mg 85%
Caffeine 230mg 58%
Manganese 3.837mg 3.012mg 36%
Saturated fat 8.07g 0.454g 35%
Potassium 1524mg 431mg 32%
Phosphorus 734mg 508mg 32%
Vitamin B1 0.078mg 0.419mg 28%
Vitamin B3 2.185mg 6.738mg 28%
Zinc 6.81mg 4.16mg 24%
Vitamin B6 0.118mg 0.419mg 23%
Fats 13.7g 2.47g 17%
Vitamin B5 0.254mg 0.935mg 14%
Protein 19.6g 13.68g 12%
Monounsaturated fat 4.57g 0.344g 11%
Vitamin B2 0.241mg 0.121mg 9%
Calcium 128mg 34mg 9%
Calories 228kcal 339kcal 6%
Polyunsaturated fat 0.44g 0.978g 4%
Carbs 57.9g 71.13g 4%
Folate 32µg 43µg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Sodium 21mg 2mg 1%
Vitamin E 0.1mg 1%
Net carbs 20.9g 71.13g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0.176mg 0%
Threonine 0.776mg 0.366mg 0%
Isoleucine 0.76mg 0.533mg 0%
Leucine 1.189mg 0.934mg 0%
Lysine 0.983mg 0.303mg 0%
Methionine 0.202mg 0.221mg 0%
Phenylalanine 0.941mg 0.681mg 0%
Valine 1.177mg 0.594mg 0%
Histidine 0.339mg 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +454.7%
Contains more OtherOther +225.8%
Contains more CarbsCarbs +22.8%
Contains more WaterWater +264.7%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1228.5%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +122.3%

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/169721/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.