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Cocoa solids vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between cocoa solids and wild rice

  • Cocoa solids are richer than wild rice in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Daily need coverage for copper for cocoa solids is 407% higher.
  • Cocoa solids contain 165 times more saturated fat than wild rice. Cocoa solids contain 8.07g of saturated fat, while wild rice contains 0.049g.
  • Cocoa solids have a lower glycemic index than wild rice.

Food types used in this article are Cocoa, dry powder, unsweetened and Wild rice, cooked.

Infographic

Cocoa solids vs Wild rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +4166.7%
Contains more PotassiumPotassium +1408.9%
Contains more IronIron +2210%
Contains more CopperCopper +3030.6%
Contains more ZincZinc +408.2%
Contains more PhosphorusPhosphorus +795.1%
Contains more ManganeseManganese +1260.6%
Contains more SeleniumSelenium +1687.5%
Contains less SodiumSodium -85.7%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +177%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +23.1%
Contains more CholineCholine +17.6%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +14.4%
~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 Wild rice DV% diff.
Copper 3.788mg 0.121mg 407%
Iron 13.86mg 0.6mg 166%
Manganese 3.837mg 0.282mg 155%
Fiber 37g 1.8g 141%
Magnesium 499mg 32mg 111%
Phosphorus 734mg 82mg 93%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.34mg 50%
Potassium 1524mg 101mg 42%
Saturated fat 8.07g 0.049g 36%
Protein 19.6g 3.99g 31%
Selenium 14.3µg 0.8µg 25%
Fats 13.7g 0.34g 21%
Calcium 128mg 3mg 13%
Carbs 57.9g 21.34g 12%
Vitamin B2 0.241mg 0.087mg 12%
Monounsaturated fat 4.57g 0.05g 11%
Calories 228kcal 101kcal 6%
Vitamin B3 2.185mg 1.287mg 6%
Vitamin K 2.5µg 0.5µg 2%
Polyunsaturated fat 0.44g 0.213g 2%
Folate 32µg 26µg 2%
Vitamin B1 0.078mg 0.052mg 2%
Vitamin B5 0.254mg 0.154mg 2%
Vitamin B6 0.118mg 0.135mg 1%
Sodium 21mg 3mg 1%
Vitamin E 0.1mg 0.24mg 1%
Net carbs 20.9g 19.54g N/A
Sugar 1.75g 0.73g N/A
Choline 12mg 10.2mg 0%
Tryptophan 0.293mg 0.049mg 0%
Threonine 0.776mg 0.127mg 0%
Isoleucine 0.76mg 0.167mg 0%
Leucine 1.189mg 0.276mg 0%
Lysine 0.983mg 0.17mg 0%
Methionine 0.202mg 0.119mg 0%
Phenylalanine 0.941mg 0.195mg 0%
Valine 1.177mg 0.232mg 0%
Histidine 0.339mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +391.2%
Contains more FatsFats +3929.4%
Contains more CarbsCarbs +171.3%
Contains more OtherOther +1350%
Contains more WaterWater +2364.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +9040%
Contains more Poly. FatPolyunsaturated fat +106.6%
Contains less Sat. FatSaturated fat -99.4%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.