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Cocoa solids vs. Whey — In-Depth Nutrition Comparison

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How are cocoa solids and whey different?

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium than whey.
  • Daily need coverage for copper for cocoa solids is 420% higher.
  • Whey has less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than whey (43).

Cocoa, dry powder, unsweetened and Whey, sweet, fluid are the varieties used in this article.

Infographic

Cocoa solids vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +6137.5%
Contains more CalciumCalcium +172.3%
Contains more PotassiumPotassium +846.6%
Contains more IronIron +23000%
Contains more CopperCopper +94600%
Contains more ZincZinc +5138.5%
Contains more PhosphorusPhosphorus +1495.7%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +383600%
Contains more SeleniumSelenium +652.6%

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%
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +2852.7%
Contains more Vitamin B6Vitamin B6 +280.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +33.3%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2205.9%
Contains more FatsFats +3705.6%
Contains more CarbsCarbs +1026.5%
Contains more OtherOther +994.3%
Contains more WaterWater +3004%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4470%
Contains more Poly. FatPolyunsaturated fat +3900%
Contains less Sat. FatSaturated fat -97.1%

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 Whey
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Whey DV% diff.
Copper 3.788mg 0.004mg 420%
Iron 13.86mg 0.06mg 173%
Manganese 3.837mg 0.001mg 167%
Fiber 37g 0g 148%
Magnesium 499mg 8mg 117%
Phosphorus 734mg 46mg 98%
Zinc 6.81mg 0.13mg 61%
Caffeine 230mg 0mg 58%
Potassium 1524mg 161mg 40%
Protein 19.6g 0.85g 38%
Saturated fat 8.07g 0.23g 36%
Selenium 14.3µg 1.9µg 23%
Fats 13.7g 0.36g 21%
Carbs 57.9g 5.14g 18%
Vitamin B3 2.185mg 0.074mg 13%
Vitamin B12 0µg 0.28µg 12%
Monounsaturated fat 4.57g 0.1g 11%
Calories 228kcal 27kcal 10%
Folate 32µg 1µg 8%
Calcium 128mg 47mg 8%
Vitamin B6 0.118mg 0.031mg 7%
Vitamin B2 0.241mg 0.158mg 6%
Vitamin B1 0.078mg 0.036mg 4%
Polyunsaturated fat 0.44g 0.011g 3%
Vitamin B5 0.254mg 0.383mg 3%
Vitamin K 2.5µg 0µg 2%
Choline 12mg 16mg 1%
Vitamin E 0.1mg 0mg 1%
Cholesterol 0mg 2mg 1%
Sodium 21mg 54mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 20.9g 5.14g N/A
Sugar 1.75g 5.14g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.293mg 0.013mg 0%
Threonine 0.776mg 0.054mg 0%
Isoleucine 0.76mg 0.047mg 0%
Leucine 1.189mg 0.078mg 0%
Lysine 0.983mg 0.068mg 0%
Methionine 0.202mg 0.016mg 0%
Phenylalanine 0.941mg 0.027mg 0%
Valine 1.177mg 0.046mg 0%
Histidine 0.339mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Whey
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
9%
Whey
Minerals Daily Need Coverage Score
339%
Cocoa solids
8%
Whey

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 7.84g)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 3.39g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 19)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.