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  6. Cocoa solids vs. White chocolate

Cocoa solids vs. White chocolate — In-Depth Nutrition Comparison

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Important differences between cocoa solids and white chocolate

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium; however, white chocolate has more vitamin B12.
  • Cocoa solids' daily need coverage for copper is 414% more.
  • Cocoa solids have 480 times more manganese than white chocolate. Cocoa solids have 3.837mg of manganese, while white chocolate has 0.008mg.
  • Cocoa solids are lower in saturated fat.
  • White chocolate has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Candies, white chocolate.

Infographic

Cocoa solids vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +4058.3%
Contains more PotassiumPotassium +432.9%
Contains more IronIron +5675%
Contains more CopperCopper +6213.3%
Contains more ZincZinc +820.3%
Contains more PhosphorusPhosphorus +317%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +47862.5%
Contains more SeleniumSelenium +217.8%
Contains more CalciumCalcium +55.5%

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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B3Vitamin B3 +193.3%
Contains more Vitamin B6Vitamin B6 +110.7%
Contains more FolateFolate +357.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +264%
Contains more CholineCholine +145.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids White chocolate DV% diff.
Copper 3.788mg 0.06mg 414%
Iron 13.86mg 0.24mg 170%
Manganese 3.837mg 0.008mg 166%
Fiber 37g 0.2g 147%
Magnesium 499mg 12mg 116%
Phosphorus 734mg 176mg 80%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.74mg 55%
Saturated fat 8.07g 19.412g 52%
Potassium 1524mg 286mg 36%
Fats 13.7g 32.09g 28%
Protein 19.6g 5.87g 27%
Vitamin B12 0µg 0.56µg 23%
Selenium 14.3µg 4.5µg 18%
Calories 228kcal 539kcal 16%
Monounsaturated fat 4.57g 9.097g 11%
Vitamin B3 2.185mg 0.745mg 9%
Calcium 128mg 199mg 7%
Cholesterol 0mg 21mg 7%
Vitamin B5 0.254mg 0.608mg 7%
Vitamin E 0.1mg 0.96mg 6%
Vitamin K 2.5µg 9.1µg 6%
Folate 32µg 7µg 6%
Vitamin B6 0.118mg 0.056mg 5%
Polyunsaturated fat 0.44g 1.013g 4%
Choline 12mg 29.5mg 3%
Sodium 21mg 90mg 3%
Vitamin B2 0.241mg 0.282mg 3%
Vitamin C 0mg 0.5mg 1%
Vitamin B1 0.078mg 0.063mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 20.9g 59.04g N/A
Carbs 57.9g 59.24g 0%
Sugar 1.75g 59g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +233.9%
Contains more WaterWater +130.8%
Contains more OtherOther +286.7%
Contains more FatsFats +134.2%
~equal in Carbs ~59.24g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +99.1%
Contains more Poly. FatPolyunsaturated fat +130.2%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.